Mediterranean Poached Fish


1tablespoon olive oil
1medium onion, chopped
½sweet red pepper, cored, seeded and chopped
2clove garlic, chopped
1can (14-½ ounces) stewed tomatoes
½cup white wine or water
1tablespoon capers
12pitted kalamata olives, cut in half
Zest and juice of 1 lemon
½teaspoon dried oregano
¼teaspoon salt
teaspoon black pepper
4fillets (5 to 6 ounces each), such as tilapia, flounder or catfish


1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, red pepper and garlic. Cook about 6 minutes, until softened, stirring so garlic does not burn.
2. Stir in tomatoes, wine, capers, olives, lemon zest and juice, oregano, salt and pepper. Bring to a boil. Add fish and cook, covered, over medium-low heat for about 8 to 10 minutes or until fish flakes easily. Gently turn fish halfway through cooking.
3. Serve with plain couscous and green beans, if desired.