30-minute Mediterranean Fish Skillet

by Christina Meyer-Jax MS, RDN, LDN, Tastemaker in Residence

Summertime is about quick, fresh, and healthy recipes.  I love cooking fish for the lean protein, omega-3 fatty acids, and it’s adaptability to all types of cuisine. Feel free to add more veggies that you have one hand.

Food Photographer | Jennifer Pallian - Unsplash

Ingredients

4 6-oz fish fillets Mahi, cod, halibut or any other firm white fish

2 Tbsp olive or avocado oil

1 medium red pepper, sliced

1/2 large purple onion, sliced

4 large garlic cloves, chopped

1 tsp dried basil

1/4 cup chicken or veggie stock

1/4 cup white wine or chicken/veggie stock

1/2 cup cherry tomatoes, halved (use yellow and red ones if available) 

1/3 cup kalamata olives, pitted

salt and pepper

Garnish with feta, chopped basil or fresh parsley if desired

Instructions

1. Pat fish dry with a paper towel.  Sprinkle liberally with salt and pepper.  Slice vegetables and set aside.

2. Heat large cast-iron or non-stick skillet to medium-high heat.  Add olive oil and heat for about 30 seconds or until shimmery but not smoking.

3. Add fish to hot skillet.  DO NOT TOUCH.  Sear for 3-4 minutes on each side.  When the fish releases from the pan easily it is ready to flip.  

4. Remove fish from skillet and set aside.

5. Add peppers and onion to skillet.  Cook 2-3 minutes until slightly soft.  Add garlic and tomatoes.  Season with salt and pepper.

6. Add basil, white wine and chicken stock to vegetables in pan, scraping up all the little bits from the bottom.

7. Add fish back to skillet and continue to cook until cooked through and fish flakes easily. Another 3-4 minutes.  Toss kalamata's into the pan until slightly heated.

8. Serve with a sprinkle of feta, fresh basil, or fresh parsley and lemon wedges if desired.