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Pan Seared Fish With Tomatoes & Olives
Pan Seared Fish With Tomatoes & Olives is a family favourite and weeknight staple recipe! Light and flavourful, a simple meal in minutes!
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 serves
Calories: 272 kcal
Course:
Dinner
Cuisine:
Mediterranean
Ingredients
- 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
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.
Cup of Yum
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
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
% 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.