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Pan Seared Fish with Greek Tomato Sauce
A great technique for cooking fish. Dust with flour, brown in a hot skillet, hit the pan with either marinara sauce or salsa. Easy to eat Bariatric Perfection!
- Fish filets - tilapia, cod, mahi mahi, sole or even shrimp - about 6 ounces per person
- Salt and pepper
- Wondra flour for dusting, or omit completely
- Olive oil
- 3 garlic cloves
- One 25 ounce can San Marzano tomatoes
- 1 teaspoon dried basil or 10 fresh leaves, chopped
- ½ teaspoon oregano
- ¼ teaspoon cinnamon
- Kalamata or favorite black olives
- A few slices of lemon
- Season fish with salt and pepper on both sides and lightly dust with flour. Heat 1 tablespoon olive oil in large nonstick skillet over high heat. Add fish fillets and allow to cook undisturbed for 3 minutes, carefully turn and cook until flesh is translucent in center.
- NOTE: Fish cooks for 8 minutes per one inch of thickness - or 4 minutes per side - a thin fillet such as sole, is one minute per side as it is ¼ inch thick - a thick piece of cod may cook for 5 minutes per side as is is more than 1 inch thick.
- Fish should be beautiful and golden. Remove to a plate. Add garlic to pan and sauté until golden at edges. Add tomatoes, basil, oregano, cinnamon, 2 lemon slices and season with salt and black pepper. Cook until bubbling. Add olives and cook an additional minute.
- Spoon sauce into puddle on plate and arrange a fillet half on/off the sauce. Serve with crisp cucumber slices tossed with olive oil and vinegar.