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!
Servings: 4 serves
Calories: 396kcal
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
- 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
Calories: 396kcal | Carbohydrates: 3g | Protein: 16g | Fat: 6g | Saturated Fat: 1g | Sugar: 1g