Pan seared fish with tomato basil

This May 2017 photo shows pan seared fish with tomato basil relish in New York. This dish is from a recipe by Katie Workman. (Laura Agra via AP)

Servings: 4

Start to finish: 25 minutes

3 cups cored, seeded and diced ripe tomatoes (about 3 large tomatoes)

4 tablespoons extra virgin olive oil, divided

1/4 cup slivered fresh basil leaves

1 teaspoon minced garlic

Kosher salt and freshly ground pepper to taste

4 6-ounce pieces flounder, barramundi, tilapia, cod, or other mild white fish

Combine the tomatoes, 3 tablespoons olive oil, basil, garlic, and salt and pepper in a medium-size bowl.

Heat the remaining 1 tablespoon of oil in a large skillet over medium-high heat. Season the fish with salt and pepper and sear for about 4 minutes on each side, without moving it around too much, until browned and cooked through.

Transfer the fish to individual plates. Place tomato mixture on the side or top of the fish and serve hot.

Nutrition information per serving: 282 calories; 117 calories from fat; 13 g fat (2 g saturated; 0 g trans fats); 79 mg cholesterol; 106 mg sodium; 6 g carbohydrate; 2 g fiber; 4 g sugar; 34 g protein.

Katie Workman, Associated Press