Mediterranean Style Fish with Tomatoes & Olives

Kylie’s Health Tips:

  • GARLIC: chop and stop! mince garlic and then let sit for 10 minutes in order for sulfurophane (the powerful anti-inflammatory molecule) to form
  • FISH: Try to get wild fish if possible – less antibiotics and more omega 3s
  • OLIVES: Check the olives and make sure they don’t have any additives
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Servings: 4

Calories per Serving:

Prep Time: 10

Cook Time: 15

Total Time: 25

Ingredients

  • 2 teaspoons olive oil
  • 4 bass or cod fillets skin off (or other firm white fish)
  • Pinch of salt
  • Cracked black pepper to taste
  • 4 large cloves garlic minced
  • 1 onion finely sliced
  • 1 cup grape tomatoes (or cherry or Heirloom tomatoes) quartered
  • 1/2 yellow bell pepper (thinly sliced)
  • 1/4 cup white wine
  • 1 tablespoon lemon juice
  • ⅓ cup pitted kalamata olives (optional but such a yummy addition) 
  • 2 tablespoons parsley or basil to garnish, chopped

Instructions

  1. Season both sides of the fish with salt and pepper.
  2. Heat oil in a large non-stick pan over medium heat and saute the fish until golden brown, (about 5 mins). Carefully flip the fillets over and continue cooking for a further 2 mins.
  3. Add in the bell pepper, onion, garlic, and saute until fragrant (about 2 minutes).
  4. Add in the tomatoes (burst them with your fingertips while adding them into the pan for added flavor), wine, lemon juice, and olives, and continue cooking until the fish has cooked through and sauce has reduced a little. Taste and see if you need more salt or pepper. 
  5. Sprinkle some chopped parsley on top
  6. Serve alone or with rice (normal or cauliflower), potatoes, or grilled veggies!

Note: fish is pan-seared to create crisp, golden edges and a tender, flakey centre, then simmered only for a couple more minutes with tomatoes, garlic and white wine then finished with a sprinkle of olives and herbs. This is so the fish doesn’t flake apart completely.  

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Kylie

Kylie Ivanir

Kylie Ivanir, RD, MS is a registered dietitian and founder of Within Nutrition. She helps women support their gut, balance hormones and stabilise blood sugar so they can feel more energised and at home in their bodies. With degrees from UCLA and Columbia University Medical Center, Kylie combines evidence-based nutrition with a root-cause, functional approach. Through her private practice, podcast and online community, she has supported thousands of women in improving their gut, hormone and metabolic health without restriction or overwhelm.