Pan Fried White Fish with Olives and Tomatoes

Posted by YUMi BOX on

Pairs well with Freshly Greek whole grain mix

Makes: 4 Servings

Cooking Time: 10 mins

  • 2 tbsps olive oil
  • 4 fillets of fresh white fish (sole, turbot, haddock, tilapia, seabass, etc...)
  • salt and pepper
  • 6 olives, pitted and quartered
  • 16 cherry tomatoes, quartered
  • 1 tbsp capers, drained
  • 1 lemon

*Start cooking the Freshly Greek whole grain mix while preparing this dish

  1. Season fillets lightly with salt and pepper.
  2. Heat olive oil on a non-stick pan over medium-high heat.
  3. Depending on the size of the fish, cook the first side for 2-3 mins until golden brown.
  4. Reduce heat to medium. With a spatula, carefully flip them and continue with the other side. Add in olives, tomatoes, and capers around the fish. Cook for about 2-3 mins.
  5. 5. Squeeze lemon juice on each fish. Serve with Freshly Greek whole grains.

Tips and Tricks

  1. Don’t have a non-stick pan? Or you simply don’t feel like cleaning your pan after cooking. Line a parchment over pan. Cook fish on the paper. The paper won’t go on fire and the fish will brown nicely.
  2. Pat dry the fish with a paper towel before pan frying.
  3. Ensure that the pan is hot enough before cooking the fish. Splash with a bit of water on the pan and the oil should sizzle. The fish is ready to be cooked.
  4. To check if the fish is fully cooked, nudge with a fork and see if it flakes easily. Undercooked fish resists flaking and is translucent.
  5. To extract the most juice out of the lemon, roll it back and forth on the counter while applying pressure before cutting.
Fish main dish

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