Pan Seared Fish and Tomato Dinner - Light and Healthy

This pan seared fish dinner is made with tomatoes and fresh basil for a flavorful light and healthy dinner option you can make every week.

If you are looking for something healthy and easy to make for dinner, consider this pan-seared fish with tomatoes and basil. This is something my sister from My Life Cookbook told me about a long time ago and it's perfect for a lighter everyday dish. I've shared several seafood dinner recipes but only a few fish dishes and it's something I'm always striving to do more often.

Making Pan Seared Fish with Tomatoes and Basil

Obviously fresh tomatoes and fresh basil are best. You can probably find fresh basil any time of year in the grocery store. However, there's nothing like a garden fresh tomato. Still, you can use canned tomatoes in a pinch. I find that the petite diced tomatoes are pretty good. They work well as a substitute when a good fresh tomato is nowhere to be found.

This recipe uses white fish for the base. I really love red snapper if I can find it. However, flounder, tilapia, sole, even catfish will work.

A little olive oil, freshly grated garlic, tomatoes, and fresh basil create a great chunky sauce. You could use it on all kinds of things. Let it cook down to a marinara sauce. Use it on pasta, or use it on chicken topped with some grated cheese.

My husband loves everything Italian. I was so happy that he liked this fish dinner with Italian flavors. It's a little healthier than pasta and we are always trying to find more ways to add fish to our diet.

This healthy pan-seared fish with tomatoes and basil is one of those easy dinners you might just want to add to your monthly "go-to" recipes. After all don't you get tired of trying to think of what to cook for dinner?

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Fish with Tomatoes and Basil

This pan seared fish dinner is made with tomatoes and fresh basil for a flavorful light and healthy dinner option you can make every week.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Course Dinner Recipes

Cuisine American

Servings 2

Calories 482 kcal

Ingredients

  

1x2x3x

• 2 large white fish fillets flounder, snapper, tilapia
• 2 cups fresh diced tomatoes or 1 can of petite diced tomatoes
• 2 tablespoons chopped fresh basil leaves
• 1 clove garlic minced or crushed
• 3 tablespoons olive oil
• salt and pepper

Instructions

 

• In a medium frying pan, saute garlic in 1 tablespoon of olive oil for 30 seconds.
• Add tomatoes and basil and stir.
• Continue to saute for 2-3 minutes.
• Remove from heat and set aside.
• Sprinkle salt and black pepper over both filets.
• In a large saute pan heat 2 tablespoons of olive oil.
• Set the fish in the oil and allow it to sear for 2 minutes.
• Flip the fish and pour the tomato mixture from the other pan on top.
• Cover the pan and reduce the heat to low.
• Simmer for 10 minutes and serve.

Notes

This was made with fresh tomatoes and fresh basil. However, you can use canned tomatoes. I would drain them first. Also if you want to use dried basil reduce the amount to 1-2 teaspoons.

Nutrition

Serving: 1gCalories: 482kcalCarbohydrates: 12gProtein: 57gFat: 23gSaturated Fat: 3gPolyunsaturated Fat: 18gCholesterol: 213mgSodium: 790mgFiber: 6gSugar: 9g

Nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although attempts have been made to provide accurate nutritional information, these figures are only estimates.

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