Easy Mediterranean Fish Skillet
A 30 minute healthy fish skillet dinner that is made in one pan. Packed with healthy veggies and fish with tons of flavor!
Servings 4
Calories 253kcal
Ingredients
- 4 6 ounce fish fillets mahi, cod, halibut or any other firm white fish
- 2 tablespoons olive oil
- 1 medium yellow pepper, sliced red or green bell pepper can be substituted
- 1/2 large onion, sliced
- 4 large garlic cloves, chopped
- 1 teaspoon dried basil
- 1/4 cup chicken stock
- 1/4 cup white wine or chicken stock if on a specific eating plan
- 1/2 cup cherry tomatoes, halved
- 1/3 cup kalamata olives, pitted
- salt and pepper
- Garnish with feta, chopped basil or fresh parsley if desired
Instructions
- Pat fish dry with paper towel. Sprinkle liberally with salt and pepper. Slice vegetables and set aside.
- 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.
- 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. Remove fish from skillet and set aside.
- Add peppers and onion to skillet. Cook 2-3 minutes until slightly soft. Add garlic and tomatoes. Season with salt and pepper.
- Add basil, white wine and chicken stock to vegetables in pan, scraping up all the little bits from the bottom.
- 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.
- Serve with a sprinkle of feta, fresh basil or fresh parsley and lemon wedges if desired.
Notes
2 Weight Watcher Freestyle points per serving (1 point if you sub chicken stock for wine).
Nutrition
Calories: 253kcal | Carbohydrates: 5g | Protein: 28g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 85mg | Sodium: 266mg | Potassium: 647mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1130IU | Vitamin C: 42.2mg | Calcium: 27mg | Iron: 1.2mg