Fish Fillets with Mediterranean Sauce
Transform your weeknight dinner into a Mediterranean escape with this vibrant and flavorful Fish Fillets with Mediterranean Sauce recipe. Perfectly pan-seared white fish fillets, such as cod, halibut, or tilapia, are topped with a zesty sauce bursting with juicy cherry tomatoes, briny kalamata olives, tangy capers, and fresh herbs like parsley and basil. The addition of freshly squeezed lemon juice ties it all together, creating a light yet luxurious dish that's ready in just 30 minutes. This easy, one-skillet recipe not only saves on cleanup but also pairs beautifully with crusty bread, rice, or a fresh side salad. Whether you're craving healthy seafood or looking for new Mediterranean dinner ideas, this recipe is sure to impress!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod, halibut, or tilapia)
- 3 tablespoons olive oil
- 3 cloves garlic cloves, minced
- 2 cups cherry tomatoes, halved
- 0.5 cup kalamata olives, pitted and sliced
- 2 tablespoons capers, rinsed and drained
- 2 tablespoons lemon juice, freshly squeezed
- 3 tablespoons fresh parsley, chopped
- 2 tablespoons fresh basil, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Season both sides of the fish fillets with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
Heat 2 tablespoons of olive oil in a large skillet over medium heat.
Once the oil is hot, carefully place the fish fillets in the skillet. Cook for 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork. Remove the fish from the skillet and set aside on a plate.
In the same skillet, add the remaining 1 tablespoon of olive oil and the minced garlic. Sauté for 1 minute, or until fragrant.
Add the cherry tomatoes to the skillet and cook for 5 minutes, stirring occasionally, until the tomatoes soften and begin to release their juices.
Stir in the sliced olives and capers. Cook for an additional 2 minutes.
Add the lemon juice, chopped parsley, and chopped basil to the skillet. Stir to combine, and cook for 1 more minute.
Season the sauce with the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper, if needed.
Return the cooked fish fillets to the skillet, spooning the Mediterranean sauce over the top. Cook for 2 minutes to warm the fish through.
Serve immediately, garnished with additional fresh parsley or basil if desired.
Nutrition Facts
Calories |
317 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.1 g | 21% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 921 mg | 40% | |
| Total Carbohydrate | 9.7 g | 4% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 4.3 g | ||
| Protein | 35.9 g | 72% | |
| Vitamin D | 8.5 mcg | 42% | |
| Calcium | 82 mg | 6% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 961 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
