There's something truly delightful about pan-seared fish, especially when it's infused with the rich, vibrant flavors of tomatoes and olives. This recipe elevates the humble fish to a gourmet dish with each bite promising an explosion of taste. It's simple enough for a weekday dinner, yet impressive enough for a dinner party.
The ingredients in this recipe are mostly pantry staples with a few exceptions. Bass fillets are the star of the show, which can be found fresh in the seafood section of most supermarkets. Kalamata olives are a type of Greek olives that are larger and meatier than regular ones, and they are usually found in the international aisle or the olive bar if your supermarket has one. Grape tomatoes are smaller and sweeter than regular tomatoes and can be found in the produce aisle.
Ingredients for Pan-Seared Fish with Tomatoes and Olives
Olive oil: This will be used for frying the fish and sautéing the vegetables. It adds a subtle flavor to the dish.
Bass fillets: This is the main protein of the dish. If you can't find bass, you can substitute it with any white fish.
Garlic: Adds a wonderful aroma and flavor to the dish.
Onion: Provides a sweet and savory base for the sauce.
Grape tomatoes: These tomatoes are small, sweet, and perfect for quick cooking. They add color and a burst of freshness to the dish.
White wine: Used to deglaze the pan and create a flavorful sauce.
Lemon juice: Adds a pop of acidity and brightness to the dish.
Kalamata olives: These Greek olives are known for their robust flavor which complements the fish beautifully.
Parsley: This herb freshens and lightens up the dish.
One reader, Hanson Gaskins says:
This pan-seared fish with tomatoes and olives recipe is a game-changer! The flavors are perfectly balanced, and the fish is tender and juicy. The combination of tomatoes and olives adds a delightful tanginess. It's a must-try for anyone looking for a delicious and healthy meal.
Key Techniques for Perfectly Pan-Seared Fish
How to pan-sear fish: Pan-searing involves cooking fish in a hot pan with a small amount of oil to create a crispy exterior while keeping the inside moist and tender.
How to season fish fillets: Seasoning the fish fillets with salt and cracked black pepper enhances their flavor and adds depth to the dish.
How to sauté onions and garlic: Sautéing the onions and garlic in the pan adds aromatic flavor to the dish and forms the base of the sauce.
How to deglaze with white wine: Deglazing the pan with white wine helps to lift the flavorful browned bits from the bottom of the pan, adding complexity to the sauce.
How to adjust seasoning: Tasting the dish and adjusting the seasoning as needed ensures a well-balanced and flavorful final result.
How to garnish with parsley: Adding fresh parsley as a garnish provides a pop of color and a hint of freshness to the finished dish.
You can whip up a minimal effort and in minimal time with maximum flavor with this pan-seared fish recipe. Perfect for weeknight dinner, ready in minutes.
Serves:
Ingredients
- 2tspolive oil
- 4bass filletsor cod fillets
- salt
- cracked black pepperto taste
- 2largecloves garlicminced
- 1onionfinely sliced
- 1cupgrape tomatoes
- ¼cupwhite wine
- 1tbsplemon juice
- ⅓cuppitted kalamata olives
- 2tbspparsleyor basil to garnish, chopped
Instructions
-
Heat oil in a large non-stick pan over medium heat. Season both sides of the fish with salt and pepper. Fry the fish until golden brown for about 5 minutes. Carefully flip the fillets over and continue cooking for a further 2 minutes.
-
Add in the onion and garlic, and fry until fragrant for about 2 minutes. Add in the tomatoes, wine, lemon juice, and olives, and continue cooking until the fish has cooked through and the sauce has reduced a little.
-
Taste test and adjust seasoning accordingly.
-
Pour the sauce over the fish and serve immediately with the herbs.
Nutrition
- Calories: 551.79kcal
- Fat: 20.52g
- Saturated Fat: 3.08g
- Monounsaturated Fat: 13.33g
- Polyunsaturated Fat: 2.78g
- Carbohydrates: 21.54g
- Fiber: 5.95g
- Sugar: 4.88g
- Protein: 30.63g
- Cholesterol: 127.20mg
- Sodium: 1432.27mg
- Calcium: 190.61mg
- Potassium: 783.15mg
- Iron: 6.95mg
- Vitamin A: 96.68µg
- Vitamin C: 14.30mg
Expert Tip for Achieving Crispy Skin on Pan-Seared Fish
When pan-searing fish, it's important to avoid moving the fillets around too much. This allows for a nice, crispy sear to form on the outside. Also, using a non-stick pan can help prevent the fish from sticking and breaking apart. Additionally, adding the garlic and onion after the fish has been seared helps to prevent them from burning and becoming bitter. Lastly, adding lemon juice not only enhances the flavor but also helps in breaking down the proteins in the fish, making it more tender and juicy.
Time-Saving Tips for Making Pan-Seared Fish with Tomatoes and Olives
Prep ahead: Prepare the ingredients in advance, such as chopping vegetables or marinating the fish, to streamline the cooking process.
One-pan wonder: Opt for one-pan recipes to minimize cleanup and simplify the cooking process.
Organized workspace: Keep your cooking area tidy and organized to easily locate ingredients and utensils, saving time and reducing stress.
Efficient multitasking: Plan your cooking tasks strategically to maximize efficiency, such as preparing side dishes while the fish is cooking.
Quality ingredients: Select high-quality, fresh ingredients to enhance the flavors, reducing the need for complex seasoning and preparation.
Substitute Ingredients For Pan Seared Fish With Tomatoes & Olives Recipe
olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and a mild flavor, making it a suitable substitute for olive oil in pan-searing fish.
bass fillets - Substitute with snapper fillets: Snapper fillets have a similar texture and mild flavor, making them a good substitute for bass in this recipe.
grape tomatoes - Substitute with cherry tomatoes: Cherry tomatoes can be used as a substitute for grape tomatoes, providing a similar sweet and juicy flavor to the dish.
white wine - Substitute with chicken or vegetable broth: Chicken or vegetable broth can be used as a non-alcoholic substitute for white wine, adding depth of flavor to the dish.
lemon juice - Substitute with white wine vinegar: White wine vinegar can provide the acidity and tanginess similar to lemon juice in the recipe.
kalamata olives - Substitute with green olives: Green olives can be used as a substitute for kalamata olives, offering a slightly different flavor profile but still complementing the dish well.
Elevating the Presentation of Pan-Seared Fish
Elevate the fish fillets: Gently place the pan-seared bass fillets on the plate, ensuring they are positioned elegantly and not overcrowded. The fillets should be the star of the dish, so give them the attention they deserve.
Garnish with fresh herbs: Sprinkle freshly chopped parsley over the fish to add a pop of color and a hint of freshness to the dish. The vibrant green of the parsley will beautifully complement the other colors on the plate.
Arrange the grape tomatoes and olives: Artfully position the grape tomatoes and kalamata olives around the fish, creating a visually appealing arrangement. The burst of red from the tomatoes and the deep purple of the olives will enhance the overall presentation.
Drizzle with the flavorful sauce: Carefully spoon the tomato, olive, and white wine sauce over the fish, ensuring that it cascades gracefully onto the plate. The glossy sauce will add a touch of sophistication to the dish.
Consider the plate selection: Choose a pristine, white plate to showcase the vibrant colors of the dish. The simplicity of the plate will allow the colors and textures of the food to take center stage.
Emphasize precision and balance: Pay attention to the placement of each element on the plate, aiming for a harmonious balance of colors and textures. Precision in plating demonstrates a high level of culinary skill and attention to detail.
Highlight the fish skin: If the fish fillets have crispy skin, ensure that it is positioned facing upwards on the plate to showcase its golden-brown color and crispy texture. The skin adds a delightful crunch and visual appeal to the dish.
Incorporate negative space: Embrace the concept of negative space on the plate, allowing the dish to breathe and creating a visually striking presentation. Thoughtful use of empty space can elevate the overall aesthetic of the plating.
Essential Kitchen Tools for Making This Seafood Recipe
- Non-stick pan: A pan with a non-stick coating to prevent food from sticking during cooking.
- Tongs: Used for flipping and turning the fish fillets without damaging them.
- Knife: For chopping the garlic, onion, and parsley.
- Cutting board: To provide a stable surface for chopping and preparing ingredients.
- Measuring cup: For accurately measuring the white wine and lemon juice.
- Spatula: To carefully lift and transfer the fish fillets without breaking them.
- Garlic press: Optional, for easily mincing the garlic cloves.
- Lemon squeezer: Optional, for extracting fresh lemon juice.
Storing and Freezing Leftover Pan-Seared Fish with Tomatoes and Olives
To store leftover pan-seared fish with tomatoes and olives, allow the dish to cool completely to room temperature before transferring it to an airtight container. Refrigerate for up to 3-4 days.
When reheating, place the fish and sauce in a covered skillet over low heat until warmed through, adding a splash of water or white wine if needed to prevent the sauce from drying out. Alternatively, microwave individual portions in a microwave-safe dish, covered with a damp paper towel, for 1-2 minutes or until heated through.
To freeze, place the cooled fish and sauce in a freezer-safe container, leaving some headspace for expansion. Label the container with the date and contents, and freeze for up to 2-3 months.
To reheat from frozen, thaw the fish and sauce overnight in the refrigerator. Once thawed, follow the reheating instructions above.
For best results, consume the reheated dish immediately and avoid refreezing previously frozen leftovers to maintain optimal texture and flavor of the fish and sauce.
How To Reheat Leftover Pan-Seared Fish with Tomatoes and Olives
Preheat your oven to 275°F (135°C). Place the leftover fish fillets in an oven-safe dish and cover them with aluminum foil. Bake for about 10-15 minutes, or until the fish is heated through. This method helps to retain the moisture in the fish and prevent it from drying out.
If you prefer a crispier texture, you can reheat the fish in a skillet on the stovetop. Heat a small amount of olive oil in the skillet over medium heat. Once the oil is hot, add the fish fillets and cook for 2-3 minutes on each side, or until they are heated through and slightly crispy on the outside.
For the tomato and olive sauce, reheat it separately in a small saucepan over low heat. Stir occasionally to prevent the sauce from sticking to the bottom of the pan. Once the sauce is heated through, you can spoon it over the reheated fish fillets.
If you have a microwave, you can also use it to reheat the fish and sauce. Place the fish fillets in a microwave-safe dish and cover them with a damp paper towel. Microwave on high for 1-2 minutes, or until the fish is heated through. Reheat the sauce in a separate microwave-safe bowl for about 30 seconds to 1 minute, stirring halfway through.
Regardless of the reheating method you choose, be sure not to overcook the fish, as it can quickly become dry and rubbery. Once the fish is heated through, serve it immediately with the warm tomato and olive sauce and a sprinkle of fresh parsley for added flavor and freshness.
Interesting Trivia About Pan-Seared Fish with Tomatoes and Olives
Bass fillets are a great source of protein and omega-3 fatty acids, which are essential for heart health and brain function.
Budget-Friendly Seafood: Is This Recipe Economical?
This pan-seared fish with tomatoes and olives recipe is quite cost-effective for a household. The ingredients, such as bass fillets, grape tomatoes, and kalamata olives, are reasonably priced and can be found in most grocery stores. The recipe offers a delightful balance of flavors and textures, making it a satisfying and economical choice for a family meal. On a scale of 1-10, I would rate this recipe an 8 for its affordability and delicious outcome. The approximate cost for a household of 4 people is around $20-$25, making it a budget-friendly option for a wholesome and flavorful dinner.
Is This Seafood Dish Healthy or Not?
The pan-seared fish with tomatoes and olives recipe is a relatively healthy dish, offering a balance of lean protein, healthy fats, and vegetables. The bass fillets provide a good source of protein and omega-3 fatty acids, which are essential for heart and brain health. The use of olive oil adds healthy monounsaturated fats, while the tomatoes and olives contribute vitamins, minerals, and antioxidants. The recipe also incorporates garlic and onion, which have been linked to various health benefits, such as boosting the immune system and reducing inflammation.
However, there are a few areas where the recipe could be improved to make it even healthier:
- Reduce the amount of added salt to minimize sodium intake. Instead, rely on the natural flavors of the ingredients and use herbs and spices to enhance the taste.
- Increase the portion of vegetables in the dish to boost fiber, vitamins, and minerals. Consider adding more tomatoes or incorporating other vegetables like spinach, zucchini, or bell peppers.
- Opt for whole grain or legume-based side dishes to complement the fish and provide additional fiber and complex carbohydrates. Quinoa, brown rice, or lentils would be excellent choices.
- Use a low-sodium vegetable broth instead of white wine to reduce the alcohol content and lower the overall calorie count of the dish.
Our Editor's Take on This Flavorful Fish Dish
This pan-seared fish with tomatoes and olives recipe is a delightful combination of flavors and textures. The fish is perfectly cooked, with a crispy exterior and tender interior. The addition of garlic, onion, tomatoes, white wine, and olives creates a savory and aromatic sauce that complements the fish beautifully. The dish is finished with a bright pop of freshness from the lemon juice and parsley. Overall, it's a well-balanced and elegant dish that would make a stunning addition to any dinner table.
Enhance Your Pan Seared Fish With Tomatoes & Olives Recipe with These Unique Side Dishes:
Similar Seafood Recipes to Try
Appetizer and Dessert Ideas to Complement This Fish Dish
Why trust this Pan Seared Fish With Tomatoes & Olives Recipe:
This recipe guarantees a delightful meal with bass fillets cooked to perfection. The combination of grape tomatoes, white wine, and kalamata olives creates a burst of flavors that will tantalize your taste buds. The use of garlic and onion adds depth and aroma to the dish, while parsley provides a fresh finish. With the careful seasoning of salt and cracked black pepper, this dish promises a harmonious balance of flavors. Trust in the quality of this recipe to elevate your dining experience.
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