Skillet White Fish with Tomato Olive Sauce

Skillet White Fish with Tomato Olive Sauce


  • 4 thin white fish fillets (such as tilapia, flounder or halibut)
  • 1 small shallot, minced
  • 1 garlic clove, minced
  • 1 (15 oz.) can no salt added diced tomatoes
  • 2 tablespoons lemon juice
  • 1/2 cup Kalamata olives, pitted and chopped
  • 1/2 tablespoon dried oregano
  • 1/2 tablespoon dried basil
  • Salt and pepper to taste


  1. Pat fish filets dry with paper towels.
  2. Spray skillet with cooking spray and set to medium heat.
  3. Cook fish in heated pan for 4-5 minutes.
  4. Meanwhile, combine all other ingredients in a bowl and mix well.
  5. Turn fish to cook other side and add sauce mixture to pan.
  6. Cook for 5-10 minutes on medium heat, then check fish for doneness.


  • Serve over brown rice, couscous, pasta, or any grain.
  • You can add extra cooked veggies to the sauce, such as eggplant, spinach, or whatever you like.

Serves 4
Serving size: 178 g (approximately 6 ounces)

Recipe Tested by the KendallReagan Nutrition Center