Pan Seared Fish with Garlic-Tomato Sauce

Flaky white fish served with the most incredible garlicky tomato sauce. 

Tomato Fish Recipe

This is one of those meals that you can whip up with minimal effort, in minimal time, and with maximum flavour. It’s the perfect healthy fix for a weeknight meal. I used tilapia for this because I absolutely adore its sweet-ish taste with its almost firm but flaky texture, but of course use whatever type of fish fillets your heart desires. White fish tends to have a milder flavour so if you’re unsure, I’d recommend going with that. 

Let’s be honest for a second though, the fish is really just a vessel used to transport the TASTIEST garlic-tomato sauce. This sauce is henceforth known at home as the holy-grail-out-of-this-world-absolutely-bananas-sauce. It has the perfect balance of sweetness, tartness, and most importantly, depth of flavour from the balsamic vinegar. It’s luscious, velvety, and oh so yummy. 

Tomato Fish Recipe - Tomatoes

Serve it with grilled meat/fish or roasted potatoes, spread it on bread (think pimped-up breakfast sandwich), mix it with pasta – YOU DO YOU! If you want to eat it out of the jar, I will most definitely not judge. 

Tomato Fish Recipe

Pan Seared Fish with Garlic-Tomato Sauce

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Flaky white fish served with the most incredible garlicky tomato sauce.


  • Neutral oil
  • 2 pieces of skinless fish fillets (about 170g each)
  • 3 tablespoons flour (gluten free if needed)
  • Salt & pepper, to taste
  • Garlic Tomato Sauce
  • 2 cups cherry tomatoes
  • 1 tablespoon olive oil
  • 3 cloves of garlic, minced
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon fresh basil, chopped (optional)
  • 1 tablespoon butter
  • Salt, to taste



Heat a pan over medium heat with NO OIL in it and place the tomatoes into it. We’re looking to slightly char and blister the skins.


When you start to hear popping (or when the tomatoes look a little soft), turn the heat down to low and add in the olive oil and garlic.


Gently burst open the tomatoes with the back of a spoon then add in the balsamic vinegar. Let the sauce reduce for 5-10 minutes or until it’s thicken slightly. Add in basil if leaving.


Mix in the butter then season with salt to taste. Set aside for now.


Season the fish with salt and pepper, then lightly coat it with flour.


Heat some oil in another pan up over medium heat, then carefully lay the fillets into the pan. Cook each side for about 4-5 minutes or until the fish is flaky and cooked through (the timing will depend on the size of your fillets).


Place the cooked fillets onto your serving plate and layer generously with the garlic tomato sauce. Some sides you could serve it with include a side salad, rice or potatoes etc.


The skins and seeds are very evident in this sauce so if you’re not a fan of them, feel free to whizz it up in a blender for a nice silky sauce.

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