Pan-Fried Fish with Tomatoes and Olives
Pan-fried cod with warm tomatoes, olives, garlic and lemon.
Ingredients
- 150 g cod fillet
- 150 g tomatoes
- 20 g pitted olives
- 1 tsp olive oil
- 1 garlic clove
- 1 tsp lemon juice
- 1 tbsp chopped parsley
- Salt and pepper, to taste
Nutrition
| per 100 g | per serving | |
|---|---|---|
| Calories | 67.4 kcal | 218 kcal |
| Protein | 8.7 g | 28 g |
| Carbs | 2 g | 6 g |
| Sugars | 1.2 g | 4 g |
| Fiber | 0.8 g | 3 g |
| Fat | 2.7 g | 9 g |
Instructions
- 1
Prepare
Pat the fish dry and season lightly. Dice the tomatoes, slice the olives and finely chop the garlic.
- 2
Sear the fish
Heat the oil in a non-stick pan over medium-high. Cook the fish on the first side for 3–4 minutes depending on thickness.
- 3
Finish the fish
Turn carefully and cook for another 2–3 minutes until no longer translucent inside. Transfer to a warm plate.
- 4
Cook the tomatoes
Cook the tomatoes and garlic in the same pan for 3 minutes. Add the olives and warm for 1 minute.
- 5
Serve
Season with lemon juice and parsley and spoon the tomato and olive mixture over the fish.
Tip
Turn the fish only once and use a wide spatula to keep the fillet intact.
Nutritional values are estimates. Recipes are inspiration, not medical or dietary advice — always adjust to your own needs and consult a healthcare professional for personal dietary guidance.
