This recipe from is a lovely way to cook fish. Sauté onions, garlic and tomatoes. Stir in wine, olives, capers and hot pepper flakes. Bring to a simmer and add the fish. Cover and gently simmer for about 10 minutes, or until the fish is just cooked through. Remove fish, add butter to the sauce, simmer for a few minutes, stir in cilantro and serve the sauce over the fish. I used branzino fillets, but you could use any firm whitefish.

Avoiding Additives and Preservatives

I used a white wine from Frogpond Farms that had a sulfite level of less than 10 parts per million. I used President’s Choice garlic stuffed green olives and Unico capers—both are additive-free. Check the hot pepper flakes and the butter to make sure they don’t contain colour.

Sauté onion, garlic and tomatoes before adding fish.

Sea bass with tomato and caper-olive sauce


2 tablespoons (30 ml) extra virgin olive oil

1 ½ cups (375 ml) thinly sliced white onions

2 tablespoons (30 ml) minced garlic

4 cups (1 L) seeded, chopped plum tomatoes

1 ½ cups (375 ml) dry white wine

⅔ cup (165 ml) sliced stuffed green olives

¼ cup (60 ml) drained capers

⅛ teaspoon (0.6 ml) red pepper flakes

4 (6 ounce/170 g) fillets sea bass

2 tablespoons (30 ml) butter

¼ cup (60 ml) chopped fresh cilantro


Heat oil in a large skillet over medium heat. Sauté onions until soft. Stir in garlic, and sauté about 1 minute. Add tomatoes and cook until they begin to soften. Stir in wine, olives, capers, and red pepper flakes. Heat to a simmer.

Place sea bass into sauce. Cover, and gently simmer for 10 to 12 minutes, or until fish flakes easily with a fork. Transfer fish to a serving plate and keep warm.

Increase the heat and add butter to sauce. Simmer until the sauce thickens. Stir in cilantro. Serve sauce over fish. Serves 4.