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Pan-Fried Fish and Tomatoes
Recipes
Pan-Fried Fish and Tomatoes
4 servings
25 minutes total

Ingredients

  • 4 (5 oz) white fish fillets (such as cod or tilapia; about 1 ¼ lb)
  • 2 tablespoons fresh cilantro
  • ¼ teaspoon kosher salt
  • ⅛ teaspoon pepper
  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic
  • ½ cup diced fresh red onions
  • 1 cup diced fresh tomatoes
  • 2 lemons, for juice

Steps

    1. Thaw fish, if needed. Chop cilantro. Preheat large sauté pan on medium-high 2–3 minutes. Season both sides of fish with salt and pepper (wash hands).
    2. Place oil in pan; swirl to coat. Crush garlic into pan using garlic press. Add onions to pan; cook and stir 2–3 minutes until onions begin to soften.
    3. Add tomatoes, cilantro, and fish to pan; cook fish 2–3 minutes on each side until centers of fillets flake easily and are 145°F. Squeeze juice of both lemons (about ¼ cup) over fish and serve.
    Note: Always check fish for bones.

Amount per ¼ recipe serving: Calories 170, Total Fat 7g, Sat Fat 1g, Trans Fat 0g, Chol 55mg, Sodium 440mg, Total Carb 6g, Fiber 1g, Sugars 3g, Protein 19g, Calc 2%, Vitamin A 0%, Vitamin C 0%, Iron 6%