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track your foodPan-fried Fish With Tomatoes Recipe
Pan-Fried Fish with Tomatoes is a delightful and healthy dish that's quick and easy to prepare. It combines the light and flaky texture of fish with the rich and tangy flavor of tomatoes to create a gourmet meal perfect for any occasion.
🌎 Mediterranean: Main Course
- 🔥 Calories 400kcal
- 🍗 Protein 34g
- 🍚 Carbs 10g
- 🧈 Fat 25g
🥗 Ingredients:
- fish fillet (200g)
- cherry tomatoes (100g)
- olive oil (20g)
- seasoning (5g)
🍳 How to cook (2 servings):
Step 1: Prepare Ingredients
Gather all your ingredients: 2 fish fillets (such as tilapia or cod), 1 cup cherry tomatoes (halved), 2 cloves garlic (minced), 1 tbsp olive oil, salt, and pepper to taste, fresh basil (optional for garnish).
Step 2: Season Fish
Season both sides of the fish fillets with salt and pepper.
Step 3: Heat Pan
Heat the olive oil in a large non-stick skillet over medium-high heat.
Step 4: Cook Fish
Add the fish fillets to the skillet and cook for 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork. Remove fish from the skillet and set aside.
Step 5: Cook Tomatoes
In the same skillet, add the minced garlic and cook for about 30 seconds until fragrant. Add the halved cherry tomatoes and cook for 2-3 minutes, stirring occasionally, until the tomatoes are softened.
Step 6: Combine and Serve
Place the cooked fish fillets back into the skillet with the tomatoes. Spoon the tomatoes over the fish. Cook for an additional 1-2 minutes to warm the fish through. Garnish with fresh basil if desired, and serve immediately.
⭐️ Nutrition facts:
This dish is rich in protein and low in carbohydrates, making it an excellent choice for a balanced meal. The fish provides omega-3 fatty acids, while the tomatoes offer a good source of vitamins A and C.
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🔥 500kcal • 🍚 60g • 🍗 40g • 🧈 20g
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