Pan-Seared Fish with Cherry Tomatoes and Herbs

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Pan-Seared Fish with Cherry Tomatoes and Herbs

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Description

Pan-Seared Fish with Cherry Tomatoes and Herbs is a light, flavorful Mediterranean-inspired dinner made with tender white fish, juicy cherry tomatoes, fresh herbs, garlic, lemon, and olive oil. The fish is quickly seared until golden on the outside while staying moist and flaky inside. The tomatoes are then cooked in the same pan until they become soft and juicy, creating a simple sauce that coats every bite.

This easy one-pan recipe is perfect for a quick weeknight dinner and pairs beautifully with rice, couscous, roasted potatoes, or crusty bread.

Ingredients

  • 4 white fish fillets, such as cod, haddock, halibut, or tilapia
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 2 cups cherry tomatoes, halved
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon paprika
  • ½ teaspoon dried oregano
  • ¼ cup vegetable or chicken broth
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon fresh basil, chopped
  • 1 tablespoon fresh dill, chopped
  • Lemon wedges, for serving
  • Optional: red pepper flakes

Instructions

1. Prepare the Fish

Pat the fish fillets dry with paper towels. This helps them develop a beautiful golden crust when seared.

Season both sides with salt, black pepper, paprika, and dried oregano. Set aside while you prepare the skillet.

2. Sear the Fish

Heat the olive oil in a large skillet over medium-high heat.

Once the oil is hot, carefully place the fish fillets into the pan. Cook for approximately 3–4 minutes per side, depending on their thickness.

Avoid moving the fish too much while it cooks. Allowing it to remain undisturbed helps create a golden crust.

Once the fish is golden and nearly cooked through, transfer it to a clean plate.

3. Cook the Tomatoes

Reduce the heat to medium. Add the minced garlic to the same skillet and cook for approximately 30 seconds, just until fragrant.

Add the halved cherry tomatoes and a small pinch of salt. Cook for 4–5 minutes, stirring occasionally, until the tomatoes soften and begin releasing their juices.

Add the vegetable or chicken broth and scrape the bottom of the skillet with a wooden spoon to loosen the flavorful browned bits.

Simmer for another 2–3 minutes.

4. Finish the Sauce

Stir in the lemon juice, lemon zest, fresh parsley, basil, and dill. Add a pinch of red pepper flakes if you enjoy a little heat.

Taste the sauce and adjust the seasoning if needed.

5. Return the Fish

Carefully place the seared fish back into the skillet, nestling the fillets among the tomatoes.

Spoon some of the tomato and herb sauce over the fish. Cover loosely and cook for another 2–3 minutes, or until the fish is completely cooked through and flakes easily with a fork.

For food safety, fish should reach an internal temperature of 145°F (63°C) at the thickest part.

Serving Suggestions

Transfer the fish to serving plates and spoon plenty of the warm cherry tomato sauce over each fillet.

Garnish with additional fresh parsley and basil, then serve with lemon wedges.

This dish pairs wonderfully with:

  • Steamed rice
  • Couscous
  • Quinoa
  • Roasted potatoes
  • Crusty bread
  • Sautéed spinach
  • Greek salad
  • Steamed vegetables

The crusty bread is especially useful for soaking up the garlicky tomato juices.

Tips

Choose firm, fresh fish fillets that are similar in thickness so they cook evenly. Patting the fish dry before seasoning is important because excess moisture can prevent proper browning.

Do not overcrowd the skillet. If your pan is small, cook the fish in batches.

For additional Mediterranean flavor, add sliced Kalamata olives, capers, or a small amount of crumbled feta before serving.

You can also replace the fresh herbs with whatever you have available. Parsley, basil, dill, cilantro, and oregano all work beautifully.

If using frozen fish, thaw it completely and pat it very dry before cooking.

Nutrition

Approximate nutrition per serving:

  • Calories: 310
  • Protein: 36g
  • Carbohydrates: 9g
  • Fat: 15g
  • Fiber: 2g
  • Sodium: 430mg

Values vary depending on the type of fish and amount of olive oil used.

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