Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 20 minutes |
| Cook Time | 20 minutes |
| Servings |
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Ingredients
- 2 tablespoons olive oil
- 12 oz red snapper, bass, or tilapia fillets, cut into 4 portions (3 oz each)
- 1 1/2 tablespoons garlic, minced (about 3–4 cloves)
- 1/2 cup low-sodium chicken broth
- 1 cup canned no-salt-added diced tomatoes
- 1/4 cup black olives, sliced
- 1/2 tablespoons anchovy paste (optional)
- 2 tablespoons fresh basil, chopped (or ½ Tbsp dried)
- 1/4 teaspoon black pepper
Ingredients
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Instructions
- Heat olive oil in a large, heavy-bottom sauté pan.
- Add fillets, and sauté over high heat for 4–5 minutes on each side or until each side is golden brown and the fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F).
- Remove fillets from the pan, cover to keep warm, and set aside. Drain excess fat from pan, but do not clean.
- Add garlic to sauté pan, and cook for about 30 seconds, until it begins to soften. Do not brown.
- Add chicken broth to the pan, and bring to a boil over high heat. Add remaining ingredients, and return to a boil. Lower heat and simmer for 5 minutes.
- Serve each fish fillet with ½ cup of sauce.
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