A quick tomato braise helps keep a splurge fish like sablefish tender and moist (read: much less risk of overcooking), while leaving you with a sumptuous sauce to spoon up. This dish can also be made with other white-fleshed sustainable fish such as Pacific halibut, lingcod, and tilapia. Consider serving with roasted potatoes.
Tomato Braised Sablefish
Ingredients
- 2 tsp (10 mL) grapeseed or sunflower oil
- 1 small yellow onion, thinly sliced
- 1/2 tsp (2 mL) salt
- 1 red bell pepper, thinly sliced
- 1 yellow or orange bell pepper, thinly sliced
- 2 garlic cloves, minced
- 1 tsp (5 mL) dried thyme
- 1 tsp (5 mL) fennel seeds
- 1/4 tsp (1 mL) crushed red pepper flakes
- 1/4 tsp (1 mL) black pepper
- 19 oz (540 mL) can no-salt-added diced tomatoes
- 1 1/2 cups (350 mL) no-salt-added chicken or vegetable broth
- 2 bay leaves
- 1 cup (250 mL) halved cherry tomatoes
- 1 Tbsp (15 mL) balsamic vinegar
- 1 1/2 lbs (750 g) sablefish fillets, skin on
- 1/3 cup (80 mL) chopped parsley
Nutrition
Per serving:
- calories415
- protein26g
- fat29g
- saturated fat6g
- trans fat0g
- carbohydrates13g
- sugars8g
- fibre3g
- sodium588mg
Directions
01
In large, heavy-bottomed saucepan, heat oil. Add onion and salt; heat for 4 minutes. Add bell peppers and heat until softened. Add garlic and heat for 1 minute. Add thyme, fennel seeds, red pepper flakes, and black pepper; heat for 30 seconds. Place tomatoes, broth, and bay leaves in pan. Bring to a boil, lower heat, and simmer, uncovered, until liquid has reduced slightly, about 10 minutes. Add cherry tomatoes and cook until they soften slightly, about 2 minutes. Stir in balsamic vinegar.
02
Carefully place fish fillets in pot, skin side up, and spoon some sauce overtop. Cover pan and simmer gently over low heat until fish is cooked through, about 7 minutes.
03
Divide fish and sauce among serving bowls and garnish with parsley.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
