pan seared fish with tomato sauce

Pan Seared Fish with Greek Tomato Sauce
Prep time
Cook time
Total time
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
  1. 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.
  2. 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.
  3. 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.
  4. 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.

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