🐟 Banting Mediterranean Fish ♥️

🐟 Banting Mediterranean Fish

A simple one-pan Banting meal with golden fried fish, buttery tomatoes, olives, garlic, and fresh herbs. Rustic, flavourful, and low-carb.

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Ingredients

For the Fish
• 1 large white fish fillet (hake or cod)
• 1 tsp paprika
• 1 tsp Italian seasoning
• 1 tsp Cajun seasoning
• ½ tsp chilli flakes
• ½ tsp salt
• ½ tsp black pepper
• 3 tbsp banting-approved oil

For the Mediterranean Sauce
• 2 cups cherry tomatoes (whole)
• ¼ cup green olives, pitted
• 3 garlic cloves, minced
• 3 tbsp butter
• Fresh parsley, chopped
• Fresh thyme sprigs
• Salt & black pepper, to taste

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Method
1. Prep the veggies
Mince the garlic, chop the parsley, and keep the tomatoes and olives whole.
2. Season the fish
Pat the fish dry and season both sides with paprika, Italian seasoning, Cajun seasoning, chilli flakes, salt, and black pepper.
3. Heat the oil
Heat oil in a pan over medium-high heat until hot.
4. Fry the fish
Fry the fish for 3–4 minutes per side until golden and cooked through.
Remove from the pan and set aside.
5. Add butter
Add butter to the same pan and allow it to melt, scraping up the pan flavours.
6. Add tomatoes
Add whole cherry tomatoes and cook until they begin to blister.
7. Add garlic
Add minced garlic and cook briefly until fragrant.
8. Season
Season lightly with salt, black pepper, and a pinch of the reserved spice mix.
9. Add olives
Stir in the olives and allow the sauce to simmer gently.
10. Add herbs
Add chopped parsley and thyme sprigs.
11. Return the fish
Place the fish back into the pan, spoon sauce over, and simmer for 2–3 minutes.

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Serve

Serve straight from the pan for a rustic, home-cooked Banting meal.