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Italian Fish with Salsa

Super fast to prepare, this is a light, fresh, healthy dinner that's a satisfying meal for less than 500 calories. By setting the salsa aside, it sweats and the juices become the "sauce" for this recipe without the need to use tons of oil! I made this spicy - Salsa Picante (which means spicy) - but you can just as just omit the chili if you prefer! I added eggplant slices to fill this out, add nutrition and interest to the dish - but this is optional.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Dinner, Lunch
Cuisine fish, fish recipes, Italian, Mediterranean
Servings 2 People
Calories 422 kcal



  • 2 ripe tomatoes deseeded and diced (Note 1)
  • ½ tsp fresh chili finely chopped (or 1/4 tsp red pepper flakes)
  • 2 tsp extra virgin olive oil
  • ¼ tsp salt
  • ▢ Black pepper
  • ¼ cups packed, basil leaves


  • 6 slices eggplant 1cm / 1/2" thick
  • ▢ 2 x 150g / 5oz fish fillets I used perch
  • ▢ Salt and pepper
  • 1 tbsp ▢ 1 tbsp plain flour
  • 1 tbsp ▢ 1 tbsp oil



    • Combine the Spicy Salsa ingredients except basil in a bowl. Set aside for 20 minutes to sweat so juices seep and the tomatoes soften.
    • Season eggplant and fish generously with salt and pepper. Then dust fish with flour, shaking off excess.
    • Heat 1/2 tbsp oil in a non stick skillet over high heat. Add the eggplant and cook each side until charred and softened - about 2 minutes first side, 1 1/2 minutes second side. Remove onto a plate.
    • Heat remaining oil. Add fish and cook until light golden on both sides, pressing down with an egg flip to brown it evenly.
    • Tear basil leaves with your hands and toss through the salsa.
    • To serve, place 3 eggplants on each plate, top with a piece of fish and spoon over the salsa + juices. Serve with toasted sourdough on the side.


    This recipe is sponsored by Mediterranean Supermarket 
    Keyword fish, italian, mediterranean