Cooked white fish in a tomato olive oil sauce on a plate with spoon beside it.

Skillet White Fish and Tomato Olive Sauce

This delicate white fish recipe with a tomato and olive sauce is a quick and easy way to incorporate more seafood in your diet!

Serves: 4


  • 4 thin white fish fillets (such as tilapia, flounder, or halibut)
  • 1 small shallot, minced
  • 1 garlic clove, minced
  • 1 (15-oz.) can no salt added diced tomatoes
  • 2 tablespoons lemon juice
  • 1/2 cup Kalamata olives, pitted and chopped
  • 1/2 tablespoon dried oregano
  • 1/2 tablespoon dried basil
  • Salt and pepper, to taste


  1. Pat fish filets dry with paper towels.
  2. Spray skillet with cooking spray and set to medium heat.
  3. Cook fish in heated pan for 4-5 minutes.
  4. Meanwhile, combine all other ingredients in a bowl and mix well.
  5. Turn fish to cook other side and add sauce mixture to pan.
  6. Cook for 5-10 minutes on medium heat, then check fish for doneness.


  • Serve over brown rice, couscous, pasta, or any grain.
  • You can add extra cooked veggies to the sauce, such as eggplant, spinach, or whatever you like.

Nutrition Information / Amount Per Serving (~6 oz.): Calories 143, Total Fat 8.1 g, Saturated Fat 0.2 g, Cholesterol 14.2 mg, Sodium 493.0 mg, Total Carbohydrates 11.2 g, Fiber 2.4 g, Protein 6.9 g

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