Pan Seared Fish With Tomatoes & Olives
This Pan Seared Fish With Tomatoes & Olives provides 3g protein and 114 calories per serving—a light option for building balanced meals with additional protein sources. Batch-preps 4 servings on the stovetop, working well as a side component when you're composing multi-element plates around your primary protein targets.
Ingredients
- •Olive oil(10g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Bass, Fillet
- •1 pinch salt (to taste)
- •1 pinch cracked pepper (to taste)
- •Garlic(120g)
- •Yellow Onion
- •Tomato, Cherry(240g)
- •Wine, White, Dry(60g)
- •Lemon Juice, Fresh(15g)
- •Olives, Kalamata, Canned, Pitted(80g)
- •2 Tablespoons Parsley (Or Basil To Garnish, Chopped)
Instructions
- 1Mince the garlic and dice the onion. Pat the bass fillets dry with paper towels and season both sides generously with salt and pepper.
- 2Heat the olive oil in a large non-stick pan over medium-high heat for 1–2 minutes until shimmering. Place the bass fillets skin-side up in the pan and cook 4–5 minutes until the underside is golden brown and releases easily from the pan.
- 3Carefully flip the fillets and cook skin-side down for 2–3 minutes until opaque and the internal temperature reaches 145°F. Transfer the fish to a plate and set aside.
- 4In the same pan, add the onion and cook 2–3 minutes over medium heat, stirring occasionally, until softened and translucent. Add the garlic and cook 1 minute more until fragrant.
- 5Add the cherry tomatoes, white wine, lemon juice, and kalamata olives to the pan. Gently burst the tomatoes with a spoon as they cook. Simmer 3–4 minutes over medium heat until the tomatoes begin to break down and the sauce reduces slightly.
- 6Return the bass fillets to the pan, nestling them into the sauce. Cook 1–2 minutes over low heat just to warm through and meld flavors. Taste and adjust seasoning with salt and pepper as needed.
- 7Divide the fish, sauce, and vegetables evenly into 4 airtight containers while hot. Cool to room temperature before sealing and refrigerating.
- 8Reheat gently in a pan over low heat or in a 325°F oven for 5–7 minutes until warmed through, or enjoy cold.
Nutrition — Per Serving
114
calories
3g
protein
5g
fat
- Carbohydrates
- 14g
- Saturated fat
- 0.8g
- Sodium
- 156 mg
- Dietary fiber
- 1.7g
4 servings per batch · ~131g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set your goal to unlock — free, 30 secondsCommon questions
How much protein does Pan Seared Fish With Tomatoes & Olives have?
This recipe provides only 3g protein per serving with 114 calories, 5g fat, and 14g carbs. It functions as a vegetable-forward side dish rather than a primary protein source and should be paired with a dedicated protein option.
How long does Pan Seared Fish With Tomatoes & Olives take to make?
This quick prep Mediterranean dish batch-makes 4 servings on the stovetop in roughly 15-20 minutes. It's intended as a compliment to your main protein rather than a standalone meal.
Is Pan Seared Fish With Tomatoes & Olives good for fat loss?
At only 114 calories and 3g protein per serving, this recipe works as a vegetable component during fat loss phases rather than your primary protein dish. Combine it with a high-protein main like chicken or lean fish to build a complete macro-balanced meal.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
