- 4 6-ounce serving of firm white fish, cod, halibut, or grouper
- ½ tsp sea salt
- Freshly ground black pepper
- 3 tbsp extra virgin olive oil, divided
- 1pint (about 280-300 grams) cherry tomatoes, cut in half
- ⅓ cup pitted kalamata olives
- 3 cloves garlic, smashed and roughly chopped
- ½ tsp red pepper flakes or 1 long red chili, minced
- If you have the time, bring the fish to room temperature for 45 minutes before cooking it.
- Preheat the oven to 300˚F (see note at the bottom).
- Season the fish fillets with salt and pepper.
- Heat a large oven-safe fry pan (I like cast iron) over medium high heat. Add half the oil. (see note at the bottom if you do not have an oven-safe pan).
- Add the chopped garlic and cook for 10-15 seconds. Add the tomatoes and cook for 1 minute.
- Add the olives and red pepper flakes or chili pepper. Cook for an additional 5 minutes. Remove this mixture from the pan to a heat-proof bowl and set aside.
- Return the pan to the stovetop over high heat and add the remainder of the oil. Add the fish to the pan, flesh side down (if there is skin on the fish). Sear the fish on one side for 2-3 minutes. Flip the fish to the second side and cook for 1-2 minutes. Add the tomato mixture back to the pan and place the pan in the oven for 10 minutes or until the fish flakes.
- Serve hot.
Note: 300˚F may seem low to you but the residual heat from the fry pan in combination with the low oven heat, will “poach” the fish gently until it is fully cooked through.
If you do not have an oven safe pan, cook the fish on the first side for 5-6 minutes on medium heat, flip the fish, add the tomato mixture back to the pan and cook the fish on the second side for an additional 5-6 minutes.