A fresh, simple, healthy Italian fish recipe – Pesce Con Salsa Piccante. A complete nutritious meal that’s only 420 calories – including the bread which is a MUST for mopping up the juices!
The first official RecipeTin LITE recipe!!! Recipes that fall into this category are healthy meals that are less than 500 calories for the complete meal. The majority of the dinner meals I share are less than 500 calories a serving but that’s usually excluding the sides like rice or bread that it is served with.
So RecipeTin LITE recipes will be quite different in that they are less than 500 calories for the entire plate of food you see – sides and all.
Healthy – without compromising on flavour. No hunting down unusual ingredients, no substituting real sugar with artificial sugar, no package mixes, no plastic diet cheese.
So this Italian fish I’m starting off with is not exactly rocket science, I know that. I actually pondered whether it was too boring. But the reality is, this is the sort of meal I have quite often for a light meal – a quick pan fried piece of fish with some sort of salsa on top. So I wanted to share it!
The key here is dressing the salsa (chopped up tomato) and letting it sweat for a good 20 minutes or so before spooning it over the fish. This serves 2 purposes:
- The tomato pieces soften so they sort of “meld” together better with the soft flesh of the fish; and
- It creates a juice which is used as the sauce for the fish, rather than using loads and loads of olive oil.
Excluding the time the salsa is set aside to sweat, this is a super fast meal too – 5 minutes of prep, 10 minutes to cook.
So this is low on calories – 420 calories for this entire plate including 2 slices of bread (which are essential for mopping up the juices!) – healthy, light, bursting with fresh flavour and super quick to prepare. Ticks all my boxes! – Nagi x
PS If you want to get fancy, call this Pesce Con Salsa Piccante which is Italian for “Fish with Spicy Salsa”! ?
- 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
- 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 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.
1. To deseed tomatoes, cut in half then use a spoon to scoop out the water flesh and seeds. Then dice the tomato to use for the recipe.
2. This recipe is great with any type of fish that can be pan seared quickly.
3. Nutrition per serving for complete meal as shown in the photos INCLUDING bread.
PS You can find all the RecipeTin LITE recipe by clicking here. It’s in the Recipe Index under Courses > LITE Meals. I tagged my existing recipes that are <500 calories per serving (sides and all) and was quite pleasantly surprised that I had a decent selection! 🙂