Pan-Seared White Fish with Cherry Tomatoes + Olives 🐟🍅🫒
Description
This Pan-Seared White Fish with Cherry Tomatoes + Olives is a light, elegant Mediterranean-inspired meal that’s ready in just 30 minutes. Flaky white fish is seared until golden, then finished with juicy blistered cherry tomatoes, briny olives, garlic, lemon, and fresh herbs. It’s a healthy, restaurant-quality dinner that’s naturally high in protein and bursting with fresh flavor.
Servings
- Serves: 4
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Ingredients
- 4 white fish fillets (cod, halibut, or tilapia)
- 2 tablespoons olive oil
- 2 cups cherry tomatoes
- ½ cup Kalamata olives, pitted
- 3 garlic cloves, minced
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 2 tablespoons chopped fresh parsley
- Salt and black pepper to taste
- Lemon wedges for serving
Instructions
Step 1
Pat fish dry and season both sides with salt, pepper, and oregano.
Step 2
Heat olive oil in a large skillet over medium-high heat.
Step 3
Cook fish for 3–4 minutes per side until golden and flaky. Transfer to a plate.
Step 4
In the same skillet, sauté garlic for 30 seconds.
Step 5
Add cherry tomatoes and cook until they begin to blister.
Step 6
Stir in olives, lemon juice, and lemon zest. Simmer for 2 minutes.
Step 7
Return fish to the skillet and spoon the tomato mixture over the fillets.
Step 8
Garnish with fresh parsley and serve with lemon wedges.
Notes
- Fresh fish provides the best flavor and texture.
- Avoid overcooking to keep the fish moist.
- Kalamata olives add authentic Mediterranean flavor.
Tips
Serve with rice, couscous, or roasted vegetables.
Add capers for extra tanginess.
Use fresh herbs for brighter flavor.
Pair with a crisp green salad for a complete meal.
Nutritional Information (Per Serving)
- Calories: 290
- Protein: 34g
- Carbohydrates: 6g
- Fat: 14g
- Fiber: 2g
- Sugar: 3g
Approximate values.
Benefits
- High in lean protein for muscle health.
- Rich in heart-healthy olive oil.
- Tomatoes provide antioxidants like lycopene.
- Naturally low in carbohydrates and gluten-free.
Q&A
Q: Which white fish works best?
Cod, halibut, haddock, sea bass, or tilapia all work well.
Q: Can I bake the fish instead?
Yes. Bake at 400°F (200°C) for 12–15 minutes.
Q: Can I use canned olives?
Yes, simply drain them before adding.
Q: How long will leftovers keep?
Store in an airtight container in the refrigerator for up to 2 days.
Final Thoughts
This Pan-Seared White Fish with Cherry Tomatoes + Olives is a simple yet elegant Mediterranean meal that combines flaky fish with fresh vegetables and bold, vibrant flavors. It’s perfect for a healthy weeknight dinner or an impressive meal for guests.