Pan Seared Mediterranean Fish

Pan Seared Mediterranean Fish is a light, delicious, and healthy meal the entire family will love! The bright fresh fish with a white wine base for the sauteed vegetables, the briny kalamata olives, and the creamy feta cheese make this a flavor-fest your mouth won’t get enough of!

The Mediterranean Cuisine

The Mediterranean Diet is often hailed as one of the healthiest ways to eat.  With fresh fish and vegetables as the main foods, you can see why this is healthy. Many experts has named this lifestyle as the best for ones with heart disease, diabetes, high blood pressure and more. Although you won’t lose weight as quickly as you may on a Keto diet, it’s been proven that you will keep the weight off following the Mediterranean Diet, unlike the Keto diet where many regain at least some of the weight they lost.

Pan Seared Mediterranean Fish

I originally made this with Chilean Sea Bass. It was a simple meal with bell peppers, onions, garlic, and white wine with some salt and pepper. Little by little, I started adding various elements.

Chilean Sea Bass eventually became too expensive, then I couldn’t even find it anymore. So I started using different fish – tilapia, cod, haddock, snapper. All of them tasted great with this.

I also used to just bake the fish with the sauteed veggies. It was really amazing. Once I started pan searing it just soared to new heights. I stopped adding ingredients after utilizing 2 different fresh herbs – parsley and basil.

I have some variations and substitutions below, many of which I’ve tried over the years I’ve made this.

What Ingredients Are in Pan Seared Mediterranean Fish?

• White Fish, cod & sea bass work great
• Olive Oil
• Bell Peppers
• Vidalia Onion
• Fresh Garlic
• Cherry Tomatoes
• White Wine (I use Chardonnay)
• Kalamata Olives
• Feta Cheese
• Fresh Parsley
• Fresh Basil

Ingredient Notes & Substitutions

Bell Peppers – I like colorful meals so I use red, yellow, and green bell peppers. However, you can use any combination or even just 1 color.

Vidalia Onion – these onions give a nice sweet flavor, but you can use yellow or sweet onions for this meal.

White Wine – I use Chardonnay. You can also use a sauvignon blanc or pinot grigio.

Kalamata Olives – I love Kalamata olives and they work well here for a great flavor combination. You can substitute black olives.

What Can I Serve With This?

While this has many great Mediterranean ingredients and flavor profile, I tend to lean towards a Greek meal when I make this. Here’s some serving suggestions:

• White Rice
• Seasoned Mixed Olives
• Spanakopita
• Stuffed Olive Leaves
• Greek Salad

What Can I Do with the Leftovers?

The leftovers keep about 3-5 days in the fridge. I recommend reheating in a skillet on the stove. Heating the fish in a microwave can give the fish a spongy chewy texture.

Can I Freeze Pan Seared Mediterranean Fish?

Yes! You need to use an airtight container or freezer bag and it’ll stay tasty for up to 3 months. Thaw it on the counter or overnight in the fridge. Slightly warm it just before serving.

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Print

Mediterranean Fish and Vegetables

Course Main Course

Cuisine Mediterranean

Keyword baked fish, cod, fish, Mediterranean, Mediterranean diet, sea bass

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 4

Ingredients

• 1 pound White Fish, cod & sea bass work great
• 4 Tablespoons Olive Oil, divided
• 2 cups Bell Peppers, sliced various colors
• 2 cups Vidalia Onion, sliced
• 2 cloves Garlic, minced
• ½ cup Cherry Tomatoes, halved
• ½ cup White Wine (I use Chardonnay)
• ½ cup Kalamata Olives, halved
• 1 cup Feta Cheese, crumbled
• 2 Tablespoons Fresh Parsley, chopped
• 2 Tablespoons Fresh Basil, chopped
• Salt and Pepper, to taste

Instructions

1. Heat oven to 400° F. Use paper towels to pat the fish completely dry.

2. Heat 2 tablespoons olive oil in a skillet over medium-high heat. Add the bell pepper and onion and season with salt and pepper. Sauté until they are soft. about 5 minutes.

3. Add the wine and garlic and sauté for another 3-4 minutes. Remove the vegetables and juices out of the skillet to a plate.

4. Heat the remaining 2 tablespoons olive oil. Season only 1 side of each fillet with salt and pepper and immediately place that side down on the skillet. The fish will remove easily when it's ready to turn, about 2-3 minutes per side.

5. Just before turning the fish, season the side facing up with salt and pepper, the flip them right away. Cook for about 2-3 minutes.

6. Place the fish in a baking pan, pour the vegetables and the juices from the skillet over the fish. Add the kalamata olives and tomatoes. Sprinkle 1/2 of the feta cheese, parsley, and basil on top. Bake uncovered for 5-7 minutes, or until fish flakes easily.

7. Once finished, add remaining parsley, basil, and feta when serving.