Pan fried perch with tomato, olive & caper salsa

Pan fried perch with tomato, olive & caper salsa

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  • 0:30 Prep
  • 0:10 Cook
  • 4 Servings
  • Capable cooks

Blanch, peel and finely chop tomatoes to make the perfect salsa for pan-fried fish.

Featured in
Low kilojoule, Main recipes


  • 3 (about 500g) firm ripe tomatoes
  • 1 x 100g btl Delicias small capers, drained
  • 50g (1/4 cup) pitted kalamata olives, finely chopped
  • 2 tablespoons chopped fresh continental parsley
  • 1 tablespoon red wine vinegar
  • Olive oil spray
  • 4 (about 200g each) firm white fish fillets (such as perch)
  • 400g green beans, topped
  • Lemon wedges, to serve


  • Step 1
    Use a small knife to cut a shallow cross in the base of each tomato. Place the tomatoes in a large heatproof bowl and cover with boiling water. Set aside for 5 minutes. Set aside to cool slightly. Use a slotted spoon to carefully remove from the water. Use your fingers to carefully remove the skin and discard.
  • Step 2
    Halve the tomatoes and use a teaspoon to remove the seeds and discard. Finely chop the flesh and transfer to a medium bowl. Add capers, olive, parsley and vinegar and stir to combine. Season well with pepper.
  • Step 3
    Spray a non-stick frying pan with oil spray and place over medium-high heat. Add the fish and cook for 2-3 minutes each side or until the fish flakes when tested with a fork.
  • Step 4
    Meanwhile, cook the beans in a medium saucepan of boiling water for 2-3 minutes or until bright green and tender crisp. Drain.
  • Step 5
    Divide fish and beans among serving plates. Top with tomato salsa. Serve with lemon wedges.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sugar
  • Lower gi


  • 999 kj


  • 5g

    Fat Total

  • 1g

    Saturated Fat

  • 6g


  • 35g


  • 108mg


  • 452.51mg


  • 6g

    Carbs (sugar)

  • 9g

    Carbs (total)

All nutrition values are per serve


Prep: 30 mins (+ 5 mins standing & 5 mins cooling time)

  • Author: Michelle Southan
  • Image credit: Steve Brown
  • Publication: Australian Good Taste



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