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.
Serves:
Ingredients
- 2tspolive oil
- 4bass filletsor cod fillets
- salt
- cracked black pepperto taste
- 2largecloves garlicminced
- 1onionfinely sliced
- 1cupgrape tomatoes
- ¼cupwhite wine
- 1tbsplemon juice
- ⅓cuppitted kalamata olives
- 2tbspparsleyor basil to garnish, chopped
Instructions
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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.
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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.
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Taste test and adjust seasoning accordingly.
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Pour the sauce over the fish and serve immediately with the herbs.
Nutrition
- 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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