Pan Seared Fish With Tomatoes & Olives Recipe

Pan Seared Fish With Tomatoes & Olives Recipe

You can whip up a minimal effort and in minimal time with maximum flavor with this pan-seared fish recipe. Perfect for weeknight dinner, ready in minutes.

Preparation: 10 minutes
Cooking: 15 minutes
Total: 25 minutes



  • 2tspolive oil
  • 4bass filletsor cod fillets
  • salt
  • cracked black pepperto taste
  • 2largecloves garlicminced
  • 1onionfinely sliced
  • 1cupgrape tomatoes
  • ¼cupwhite wine
  • 1tbsplemon juice
  • cuppitted kalamata olives
  • 2tbspparsleyor basil to garnish, chopped


  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 for about 5 minutes. Carefully flip the fillets over and continue cooking for a further 2 minutes.

  2. Add in the onion and garlic, and fry until fragrant for about 2 minutes. Add in the tomatoes, wine, lemon juice, and olives, and continue cooking until the fish has cooked through and the sauce has reduced a little.

  3. Taste test and adjust seasoning accordingly.

  4. Pour the sauce over the fish and serve immediately with the herbs.


  • Calories: 551.79kcal
  • Fat: 20.52g
  • Saturated Fat: 3.08g
  • Monounsaturated Fat: 13.33g
  • Polyunsaturated Fat: 2.78g
  • Carbohydrates: 21.54g
  • Fiber: 5.95g
  • Sugar: 4.88g
  • Protein: 30.63g
  • Cholesterol: 127.20mg
  • Sodium: 1432.27mg
  • Calcium: 190.61mg
  • Potassium: 783.15mg
  • Iron: 6.95mg
  • Vitamin A: 96.68µg
  • Vitamin C: 14.30mg
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