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30 minute Mediterranean Fish Skillet

Prep Time:

30 minutes

Cook Time:


4 servings


253 calories


  • 4 (6 oz) fish fillets (mahi, code, halibut or any firm white fish)

  • 2 Tbls olive oil

  • 1 med red pepper, sliced

  • ½ large onion, sliced

  • 4 garlic cloves, chopped

  • 1 tsp dried basil

  • ¼ c chicken stock

  • ¼ c white wine or chicken stock

  • ½ c cherry tomatoes, halved

  • ⅓ c kalamata olives, pitted

  • Salt & pepper


Step 1

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

Step 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. Add fish to hot skillet. 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.

Step 3

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.

Step 4

Add fish back to skillet and continue to cook until cooked through and fish flakes easily. Cook another 3-4 minutes. Toss olives into the pan until slightly heated.

Step 5

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


1 serving: 253 calories, 8g fat, 2 g saturated fat, 85mg cholesterol, 266mg sodium, 5g carbohydrates, 1g fiber, 2g sugar, 28g protein.

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