Fish Sauteed with Spicy Tomatoes and Olives

Nutriscore Rating: 73/100

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.

Recipe Information

• Prep Time: 10 min
• Cook Time: 20 min
• Total Time: 30 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

13 items

• 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

9 steps

1. Pat the fish fillets dry with paper towels. Season both sides with salt and black pepper.

2. Lightly dredge the fish fillets in the all-purpose flour, shaking off any excess flour, and set aside.

3. In a large skillet, heat olive oil over medium heat. Add the butter and let it melt and foam slightly.

4. 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.

5. In the same skillet, add minced garlic and sauté for 1-2 minutes, or until fragrant. Stir in red chili flakes.

6. Pour in the diced tomatoes (along with their juice) and bring the mixture to a gentle simmer.

7. Add the kalamata olives and capers to the tomato sauce. Stir to combine and cook for 5-7 minutes, letting the sauce thicken slightly.

8. 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.

9. Sprinkle fresh parsley over the dish and serve the fish warm with lemon wedges on the side.

Nutrition Facts

1 serving (358.2g)

Calories		400
% Daily Value*
Total Fat		18.6 g	24%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0.7 g
Cholesterol		95 mg	32%
Sodium		1118 mg	49%
Total Carbohydrate		21.1 g	8%
	Dietary Fiber	4.7 g	17%
	Total Sugars	4.7 g
Protein		37.3 g	75%
Vitamin D		8.6 mcg	43%
Calcium		111 mg	9%
Iron		2.5 mg	14%
Potassium		876 mg	19%

*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.

Source of Calories

Fat: 665 cal (41.4%%)

Protein: 598 cal (37.3%%)

Carbs: 340 cal (21.2%%)