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5 (1 vote)

Fish with tomato & caper sauce

Serves 4

Prep Time 5 min

Cooking Time 15 min


  • 700g firm white fish fillets
  • ¼tsp chilli flakes
  • 400g tin chopped tomatoes
  • 2tsp sugar
  • 1 garlic clove, crushed
  • 1tbsp balsamic vinegar
  • 2tbsp capers or caper berries, drained
  • 1tbsp olive oil
  • 750g potatoes, peeled and cut into 1cm thick slices
  • 6tbsp skimmed milk
  • Fresh flatleaf parsley, to garnish
  • 320g peas and 320g green beans, steamed, to serve


  1. Heat the oven to 190°C/fan 170°C/gas 5. Pat the fish dry with kitchen paper, then sprinkle with the chilli flakes and put in 1 large or 4 individual ovenproof dishes.
  2. Combine the tomatoes, sugar, garlic, vinegar and capers and spoon over the fish. Drizzle with the oil and bake for 10–15 min until the fish is cooked.
  3. Meanwhile, steam the potatoes for 10–12 min until soft, then mash with the milk and season with black pepper.
  4. Serve the fish, garnished with parsley, with the mash, peas and green beans.

Nutrition per serving

Read more on how we calculate nutrition.
389 43.3g 5.6g 0.8g 11.6g 11.7g 0g 119mg 43.6g 3.4mg

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