Pan Sauteed Fish with Mediterranean Salsa

Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 4 servings


Mediterranean Salsa

  • 2 tablespoons olive oil
  • 2 cloves garlic pressed
  • 1/2 medium red onion finely chopped
  • 8 Kalamata olives pitted and sliced
  • 1/8 cup capers drained and rinsed
  • dash crushed red pepper flakes
  • 1/2 teaspoon dried oregano
  • 1 pound firm ripe tomatoes peeled, cored, seeded and finely diced
  • 1 1/2 tablespoons balsamic vinegar
  • 1/4 cup Italian parsley chopped


  • 1 1/2 pounds firm white fish your choice, fresh or frozen
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice freshly squeezed
  • 1/3 cup Italian parsley chopped
  • Salt and pepper to taste


  • In a large skillet, heat olive oil over medium heat; add garlic and red onion; cook for 10 minutes, or until onion is soft. DON'T LET GARLIC BROWN! Add remaining ingredients and simmer for 15 minutes, stirring occasionally. Set aside and keep warm.
  • While salsa is simmering, combine ingredients for fish including olive oil, lemon juice, parsley, and salt and pepper in a small bowl; beat with a fork to make sure the salt has dissolved. Pour over the fish and set aside.
  • Preheat outdoor or indoor grill or place fish on a broiler pan. Cook fish 4 to 5 inches from heat source for 4 to 5 minutes, depending on thickness; turn and cook for another 4 to 5 minutes, or until cooked through. Test with a fork: fish should pull away gently and be opaque in the middle. Top with Mediterranean Salsa and serve.


LC SERVING SUGGESTION: Grilled eggplant and a salad of mixed baby greens, seeded/diced cucumber and crumbled Feta cheese tossed with your choice of dressing.
SERVING SUGGESTION: Add whole wheat couscous.
GLUTEN FREE: No changes necessary.
NUTRITION: Per serving: 370 Calories; 23g Fat; 32g Protein; 9g Carbohydrate; 2g Dietary Fiber; 59mg Cholesterol; 280mg Sodium. Exchanges: 4 Lean Meat; 1 1/2 Vegetable; 3 1/2 Fat. Points: 9
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