Pan Seared Fish With Tomatoes & Olives
User Reviews
4.7
24 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
15 mins
-
Total Time
25 mins
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Servings
4 serves
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Calories
272 kcal
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Course
Dinner
-
Cuisine
Mediterranean
Pan Seared Fish With Tomatoes & Olives
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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
- 2 teaspoons olive oil
- 4 bass fillet or cod fillets, skin off, or other firm white fish
- 1 pinch salt to taste
- 1 pinch black pepper to taste, cracked
- 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 kalamata olives pitted
- 2 tablespoons parsley or basil to garnish, chopped
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
Show Details
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%)
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% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
24 reviews
Excellent
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