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
- 1Heat 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, (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 (about 2 minutes). Add in the tomatoes (burst them with your finger tips while adding them into the pan for added flavour), wine, lemon juice and olives, and continue cooking until the fish has cooked through and sauce has reduced a little. Taste test and adjust seasoning accordingly (more salt or pepper). Pour the sauce over the fish and serve immediately with the herbs.
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
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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.
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