Fish Sauteed with Spicy Tomatoes and Olives
Elevate your weeknight dinner routine with this vibrant and flavor-packed recipe for Fish Sautéed with Spicy Tomatoes and Olives. Tender white fish fillets, perfectly pan-seared to golden perfection, are nestled in a hearty tomato sauce infused with the bold flavors of garlic, red chili flakes, briny kalamata olives, and tangy capers. This Mediterranean-inspired dish is as quick as it is impressive, with only 30 minutes from prep to plate. Finished with a sprinkle of fresh parsley and served alongside zesty lemon wedges, it’s a delightful balance of richness and freshness. Perfect for seafood lovers, this one-pan recipe is both easy to make and bursting with bold, spicy-salty flavors that will transport your taste buds straight to the Mediterranean coast.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, halibut, or snapper)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup all-purpose flour
- 2 tablespoons olive oil
- 1 tablespoon butter
- 3 garlic cloves, minced
- 0.5 teaspoon red chili flakes
- 14 ounces canned diced tomatoes
- 0.5 cup kalamata olives, pitted and halved
- 2 tablespoons capers, rinsed
- 2 tablespoons fresh parsley, chopped
- 4 lemon wedges, for serving
Instructions
Pat the fish fillets dry with paper towels. Season both sides with salt and black pepper.
Lightly dredge the fish fillets in the all-purpose flour, shaking off any excess flour, and set aside.
In a large skillet, heat olive oil over medium heat. Add the butter and let it melt and foam slightly.
Place the fish fillets in the skillet and sear for 2-3 minutes per side, or until golden brown. Remove the fish from the skillet and set aside on a plate.
In the same skillet, add minced garlic and sauté for 1-2 minutes, or until fragrant. Stir in red chili flakes.
Pour in the diced tomatoes (along with their juice) and bring the mixture to a gentle simmer.
Add the kalamata olives and capers to the tomato sauce. Stir to combine and cook for 5-7 minutes, letting the sauce thicken slightly.
Return the fish fillets to the skillet, spooning some of the sauce over the top. Cover the skillet and simmer for 5 minutes, or until the fish is cooked through and flakes easily with a fork.
Sprinkle fresh parsley over the dish and serve the fish warm with lemon wedges on the side.
Nutrition Facts
Calories |
1621 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.5 g | 111% | |
| Saturated Fat | 18.8 g | 94% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 341 mg | 114% | |
| Sodium | 5429 mg | 236% | |
| Total Carbohydrate | 83.9 g | 31% | |
| Dietary Fiber | 19.2 g | 69% | |
| Total Sugars | 18.1 g | ||
| Protein | 133.8 g | 268% | |
| Vitamin D | 30.1 mcg | 150% | |
| Calcium | 432 mg | 33% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 3166 mg | 67% | |
*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.
