CuisineFrenchFriedIndianItalianMainsMeatQuick & EasySeafood

Italian Fish with Salsa

20 mins Cook
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Copy of NomNom Recipes 1 107

Italian Fish with Salsa is a delightful and nutritious fish dish, known as “Pesce Con Salsa Piccante” in Italian. It offers a perfect balance of lightness and rich flavors. With just 420 calories, including the bread essential for soaking up the delicious juices, it makes for a healthy and satisfying meal.

The recipe involves pan-frying thin fish fillets, allowing you to use any type of fish that cooks well on the stovetop. It’s a simple yet flavorful preparation that captures the essence of Italian cuisine. Enjoy this complete and nourishing meal that will leave you wanting more!

Fish Italian Fish with Salsa

Fish with Salsa

Introducing the first official RecipeTin LITE recipe! These recipes are dedicated to providing healthy meals that are under 500 calories for the entire plate of food, including sides. Unlike most dinner meals shared previously, where the calorie count excluded sides like rice or bread, RecipeTin LITE focuses on complete, low-calorie dishes.

Rest assured, these recipes maintain their deliciousness without compromising on flavor. You won’t need to search for unusual ingredients or use artificial sugars or package mixes. Instead, you’ll enjoy fresh and wholesome dishes like this Fish with Salsa – a quick and light pan-fried fish fillet topped with a flavorful Italian tomato salsa. It’s the perfect choice when you’re pressed for time and looking for a nourishing yet delightful meal!

Salsa for Fish

In this wholesome fish recipe, the fish is topped with a delightful tomato salsa, and the natural juices from the tomatoes serve as the dressing. To prepare the salsa, the tomatoes are seasoned with salt and left to rest for approximately 20 minutes. This step serves two essential purposes:

  1. The tomatoes become softer, allowing them to blend harmoniously with the tender fish flesh, creating a delicious fusion of flavors.
  2. As the tomatoes rest, they release their juices, which act as a flavorful sauce for the fish, eliminating the need for excessive amounts of olive oil or heavy dressings.

By letting the tomatoes work their magic, this recipe achieves a perfect balance of taste and nutrition, making it a healthy and satisfying meal option.

A quick, healthy fish recipe

Aside from the time taken for the salsa to sweat, this Fish with Salsa recipe is incredibly quick to make, with only 5 minutes of preparation and 10 minutes of cooking time.

Moreover, it checks all the right boxes when it comes to nutrition and taste. With just 420 calories for the whole plate, including 2 slices of bread (essential for sopping up the flavorful juices!), it is a low-calorie option. This dish is not only healthy and light but also brimming with the vibrant flavors of fresh ingredients. And the best part? It’s super speedy to prepare, making it an all-around winner in my book!

Italian Fish with Salsa

Italian Fish with Salsa

Italian Fish with Salsa is a delightful and nutritious fish dish, known as "Pesce Con Salsa Piccante" in Italian. It offers a perfect balance of lightness and rich flavors. With just 420 calories, including the bread essential for soaking up the delicious juices, it makes for a healthy and satisfying meal.
prep time
10 mins
cooking time
20 mins
total time
30 mins




  • 2 ripe tomatoes , deseeded and diced (Note 1)

  • 1/2 tsp fresh chili , finely chopped (or 1/4 tsp red pepper flakes)

  • 2 tsp extra virgin olive oil

  • 1/4 tsp salt

  • Black pepper

  • 1/4 cup , packed, basil leaves

  • FISH

  • 6 slices eggplant , 1cm / 1/2" thick

  • 2 x 150g / 5oz fish fillets (I used perch)

  • Salt and pepper

  • 1 tbsp plain flour

  • 1 tbsp oil


  • 4 slices sourdough bread , toasted


Combine all the Spicy Salsa ingredients, except for the basil, in a bowl. Allow the mixture to sit for 20 minutes, allowing the juices from the tomatoes to seep and soften the tomatoes.
Generously season both the eggplant and fish with salt and pepper. Coat the fish with flour, shaking off any excess.
In a non-stick skillet, heat 1/2 tablespoon of oil over high heat. Cook the eggplant on both sides until charred and softened, approximately 2 minutes on the first side and 1 1/2 minutes on the second side. Transfer the eggplant to a plate.
Add the remaining oil to the skillet. Place the fish in the pan and cook until it turns light golden on both sides. Use an egg flip to press down on the fish, ensuring even browning.
Tear the basil leaves using your hands and mix them into the salsa.
To serve, arrange 3 pieces of eggplant on each plate, place a piece of fish on top, and spoon the salsa along with its juices over the fish. Serve the dish with toasted sourdough on the side. Enjoy!


Start by halving the tomatoes and deseeding them. Use a spoon to remove the watery flesh and seeds, and then dice the tomatoes for use in the recipe. This versatile recipe complements any fish that can be quickly pan-seared. The nutrition information provided is for a single serving of the complete meal as shown in the photos, and it includes the bread that accompanies the dish.
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