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–+ servings
Pan-Seared Fish with Blistered Tomatoes

Pan-Seared Fish with Blistered Tomatoes for a Quick Gourmet Meal

A quick gourmet dish of pan-seared fish and blistered tomatoes that offers high protein and fresh flavors.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 2 fillets White Fish cod, halibut, or snapper recommended
  • 1 tsp Salt
  • 1 tsp Black Pepper
  • 1 tsp Paprika or smoked paprika
  • 2 tbsp Olive Oil can substitute with avocado oil
For the Tomatoes
  • 1 cup Cherry Tomatoes can substitute with grape tomatoes
  • 2-3 cloves Garlic minced
  • 1 tbsp Butter can be omitted for dairy-free
  • 1 tbsp Lemon Juice or vinegar if necessary
  • 1 tsp Italian Seasoning or homemade with oregano, thyme, and basil
For Garnish
  • 1 tbsp Fresh Basil or Parsley for garnish
  • 2 pieces Lemon Wedges for serving

Equipment

  • Large skillet

Method
 

Step-by-Step Instructions
  1. Prepare the Fish: Pat white fish fillets dry and season with salt, black pepper, and paprika. Let sit while preheating skillet.
  2. Sear the Fish: Heat olive oil in a skillet over medium-high heat and sear fish for 3-4 minutes on each side until golden.
  3. Cook the Blistered Tomatoes: In the same skillet, add olive oil and butter, then 1 cup of cherry tomatoes, cooking for 4-5 minutes.
  4. Add Garlic and Flavor: Add minced garlic, Italian seasoning, and lemon juice to skillet, cooking for another 1-2 minutes.
  5. Return Fish to Pan: Place the seared fish back in the skillet with tomatoes and heat for about 1 minute.
  6. Garnish and Serve: Plate the dish, garnish with herbs, and serve with lemon wedges on the side.

Nutrition

Serving: 1plateCalories: 350kcalCarbohydrates: 12gProtein: 35gFat: 18gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 3gSugar: 4gVitamin A: 100IUVitamin C: 20mgCalcium: 30mgIron: 1mg

Notes

Ensure fish is dry before seasoning for the best sear. Use medium-high heat to avoid steaming.

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