Pan Seared Fish With Tomatoes & Olives

Name: Pan Seared Fish With Tomatoes & Olives
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 serves
Ingredients: 2 teaspoons olive oil; 4 bass fillets; 1 pinch salt; 1 pinch cracked pepper; 2 cloves garlic; 1 onion; 1 cup grape tomatoes; ¼ cup white wine; 1 tablespoon lemon juice; ⅓ cup pitted kalamata olives; 2 tablespoons parsley

User Reviews

4.7

36 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings
4 serves
Calories
272 kcal
Course
Dinner
Cuisine
Mediterranean

Pan Seared Fish With Tomatoes & Olives

Heidi Ellis

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Pan Seared Fish With Tomatoes & Olives is a family favourite and weeknight staple recipe! Light and flavourful, a simple meal in minutes!

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Ingredients

Servings

2 teaspoons olive oil
4 bass fillets or cod fillets, skin off, or other firm white fish
1 pinch salt to taste
1 pinch cracked pepper to taste
2 cloves garlic large, minced
1 onion finely sliced
1 cup grape tomatoes or cherry or Heirloom tomatoes, quartered
¼ cup white wine
1 tablespoon lemon juice
⅓ cup pitted kalamata olives
2 tablespoons parsley or basil to garnish, chopped

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Instructions

Heat oil in a large non-stick pan over medium heat. Season both sides of the fish with salt and pepper. Fry the fish until golden brown, (about 5 minutes). Carefully flip the fillets over and continue cooking for a further 2 minutes. Add in the onion and garlic, and fry until fragrant (about 2 minutes). Add in the tomatoes (burst them with your finger tips while adding them into the pan for added flavour), wine, lemon juice and olives, and continue cooking until the fish has cooked through and sauce has reduced a little. Taste test and adjust seasoning accordingly (more salt or pepper). Pour the sauce over the fish and serve immediately with the herbs.

Notes

Tip: Burst the tomatoes with your finger tips while adding them into the pan for added flavour!
Tip: Burst the tomatoes with your finger tips while adding them into the pan for added flavour!

Nutrition Information

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Calories 272kcal (14%) Carbohydrates 6g (2%) Protein 45g (90%) Fat 6g (9%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Cholesterol 107mg (36%) Sodium 325mg (14%) Potassium 1.195mg (0%) Fiber 1g (4%) Sugar 2g (4%) Vitamin A 624IU (12%) Vitamin C 14mg (16%) Calcium 63mg (6%) Iron 1mg (6%)

Nutrition Facts

Serving: 4serves

Amount Per Serving

Calories 272 kcal

% Daily Value*

Calories	272kcal	14%
Carbohydrates	6g	2%
Protein	45g	90%
Fat	6g	9%
Saturated Fat	1g	5%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	3g	15%
Cholesterol	107mg	36%
Sodium	325mg	14%
Potassium	1.195mg	0%
Fiber	1g	4%
Sugar	2g	4%
Vitamin A	624IU	12%
Vitamin C	14mg	16%
Calcium	63mg	6%
Iron	1mg	6%