Go Back
Print
Pan Seared Mediterranean Fish

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.