Pan Seared Fish With Tomatoes & Olives

Pan Seared Fish With Tomatoes & Olives is a simple weeknight dinner, ready in minutes!

White fish is pan-seared to create crisp, golden edges and a tender, flakey centre, then simmered only for a couple more minutes with grape (or cherry-sized) tomatoes, garlic and white wine (optional for those who don’t particularly like white wine)…. then finished with a sprinkle of olives and herbs. A Fish With Tomatoes & Olives recipe that will become a family weeknight staple!

This is one of those meals that you can whip up with minimal effort and in minimal time, with maximum flavour. One of those dinners you need to get ready in less than half an hour. No need for frozen fish fingers or fish cakes when the family is screaming for dinner! And OF COURSE it tastes better than anything frozen!

This is another recipe I grew up with! A ‘rushed’ recipe when my mother was pressed for time and didn’t feel like hanging around the oven or stove for hours, instead opting to pan sear some fish in less than 10 minutes, and creating the best sauce to go with it! She would squeeze grape tomatoes (or sometimes she’d use cherry tomatoes), and burst them into the pan, which would create one of the best, most delicious smells coming out of her kitchen.

Now, I have a confession. I’m not a huge fish fan. Give me salmon every single day (or night) of the week…. but fish? I’ll usually pass.

Except for this one.

For some reason, no matter what fish she cooks into this sauce, it doesn’t taste at all too ‘fishy’. Do you know what I mean? Our favourite fish to go into this recipe though, is bass or cod fillets.

If you’re loving her seafood recipes, check out her famous PAELLA!

ENJOY!

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Pan Seared Fish With Tomatoes & Olives

Prep Time

10 mins

Cook Time

15 mins

Total Time

25 mins

 

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

Course: Dinner

Cuisine: Mediterranean

Servings: 4 serves

Calories: 396 kcal

Author: Karina

Ingredients

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

Instructions

1. 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.

Nutrition Facts

Pan Seared Fish With Tomatoes & Olives

Amount Per Serving

Calories 396 Calories from Fat 54

% Daily Value*

Total Fat 6g 9%

Saturated Fat 1g 5%

Total Carbohydrates 3g 1%

Sugars 1g

Protein 16g 32%

* Percent Daily Values are based on a 2000 calorie diet.

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