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Photo of Pan fried fish with fresh tomato sauce by WW

Pan fried fish with fresh tomato sauce

Total Time
55 min
15 min
10 min
Basil, garlic and a splash of vinegar gives the tomatoes an amazing flavour boost in this simple yet impressive fish dish.


Olive oil

1 tbs


1 clove(s), crushed


½ tsp


1 tbs, (red wine)

Fresh basil

2 tbs, plus extra small leaves to garnish


200 g

Oil spray

2 x 3 second spray(s)

Ling, raw

800 g

Red onion

1 small, finely chopped

Canned cannellini beans, rinsed, drained

1 400g can, (1 x 400g can)

Baby spinach

4 cup(s), (120g)


  1. Combine the oil, garlic, salt, vinegar, basil and tomatoes in a medium bowl. Cover and stand at room temperature for 30 minutes.
  2. Lightly spray a large non-stick frying pan with oil and heat over medium-high heat. Cook the fish for 3–4 minutes each side or until cooked through.
  3. Meanwhile, lightly spray a medium saucepan with oil and heat over medium-high heat. Add onion and cook, stirring, for 3–5 minutes or until softened. Add beans and spinach and cook, stirring, for 2 minutes or until spinach is wilted.
  4. Divide the spinach and bean mixture among plates and top with fish. Serve topped with the fresh tomato sauce and sprinkled with extra basil leaves.


SERVING SUGGESTION: fresh crusty bread.TIPS: Use the ripest tomatoes available and stand the tomato mixture for as long as time permits to maximise the flavour. Only place tomatoes in the fridge once ripe as otherwise they won’t reach their full flavour potential. Tomatoes taste better if eaten at room temperature.