⏱ 30 min total

Easy Mediterranean Fish Skillet

Name: Easy Mediterranean Fish Skillet
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 6 oz Halibut; ½ tbsp Olive oil; ¼ medium Red bell pepper; ⅛ large Onion; 1 cloves, minced Garlic; ¼ tbsp, chopped Basil; 1 tbsp Chicken stock; ½ fl oz White wine; ⅛ cup cherry tomatoes Cherry tomatoes; 3 olives Kalamata Olives; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 289 g · 12 ingredients

Calories

283

14%
of a 2,000 cal day

Protein
33g
49% of calories
Carbs
6.6g
10% of calories
Fat
12g
41% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Easy Mediterranean Fish Skillet (289 g) has 283 calories, with 33 g of protein, 6.6 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (49% of calories). It is high in protein (66% DV), Vitamin C (48% DV) and Vitamin D (53% DV). Keep an eye on cholesterol, which provides 28% of the daily value.

Per 100 g

98cal

low energy density

Protein per 100 cal

12g

Net carbs

carbs minus fiber

Fiber

1.2g

2.9 g sugar

High in

20%+ of the daily value

Protein66%
Vitamin C48%
Vitamin D53%
Niacin74%
Vitamin B684%
Vitamin B1278%

Good source of

10–19% of the daily value

Vitamin A10%
Vitamin E17%
Thiamine10%
Folate (B9)10%
Pantothenic acid15%
Potassium19%

Watch

20%+ of the daily value

Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min

1
Pat the halibut dry and season all over with salt and black pepper; set the sliced vegetables aside.
2
Warm a large cast-iron or nonstick skillet over medium-high heat. Add the olive oil and heat until shimmering.
3
Sear the halibut 3–4 minutes per side until deeply browned and it releases easily; transfer to a plate.
4
Add the red bell pepper and onion to the skillet; cook 2–3 minutes until slightly softened. Stir in the garlic and halved cherry tomatoes; season lightly with salt and pepper.
5
Pour in the white wine and chicken stock and add the chopped basil, scraping up browned bits; simmer briefly to meld flavors.
6
Nestle the fish back into the skillet and cook until it flakes easily with a fork, 3–4 minutes. Stir in the olives and heat through; taste and adjust seasoning.

Vitamins & minerals

Amounts for 1 serving (289 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	90 μg	10%
Vitamin C	43 mg	48%
Vitamin D	8 μg	53%
Vitamin E	3 mg	17%
Vitamin K	10 μg	8%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.1 mg	7%
Niacin	12 mg	74%
Vitamin B6	1 mg	84%
Folate (B9)	42 μg	10%
Vitamin B12	2 μg	78%
Pantothenic acid	1 mg	15%
Choline	112 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	29 mg	3%
Iron	1 mg	8%
Potassium	915 mg	19%
Magnesium	50 mg	12%
Phosphorus	431 mg	62%
Zinc	1 mg	8%
Copper	0 mg	3%
Manganese	0.2 mg	9%
Selenium	78 μg	143%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	25 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	588 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	30 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	6 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	479 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	34 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.4 g	—
Total omega 6	0.1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	8 μg	—

Burning 283 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

54min
Walking (3.5 mph)
34min
Cycling (moderate)
24min
Running (6 mph)
40min
Swimming laps

Common questions

How many calories are in Easy Mediterranean Fish Skillet?

One serving of Easy Mediterranean Fish Skillet (1 serving) has 283 calories, which works out to 98 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Easy Mediterranean Fish Skillet high in protein?

Yes. It has 33 g of protein per serving, and 49% of its calories come from protein (12 g of protein per 100 calories).

Is Easy Mediterranean Fish Skillet keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 10% of calories.

How much sodium is in Easy Mediterranean Fish Skillet?

360 mg per serving.

How much sugar is in Easy Mediterranean Fish Skillet?

2.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (289 g)

Calories283

% Daily Value*

Total fat 12g	16%
Saturated fat 1.5g	7%
Trans fat 0g
Cholesterol 84mg	28%
Sodium 360mg	16%
Total carbohydrate 6.6g	2%
Dietary fiber 1.2g	4%
Total sugars 2.9g
Protein 33g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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