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

Ingredients: 

  • 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

Directions: 

  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.

Tips:

  • 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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