Pan-Seared Fish with Tamarind and Pomegranate Glaze

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Lightly pan-seared white fish fillets glazed with a tangy tamarind and pomegranate molasses sauce, inspired by Iraqi coastal flavors. This middle eastern-inspired seafood ready in about 25 minutes pairs salt, black pepper, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 Middle Eastern cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat dry 4 skinless white fish fillets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 3 tbsp olive oil in a large non-stick skillet over medium-high heat until shimmering. Add the fish fillets and cook for 3-4 minutes per side until golden and opaque in the center. Remove fish and keep warm.
  3. Step 3: In the same skillet, reduce heat to medium and add 1 minced garlic clove, stirring 30 seconds until fragrant.
  4. Step 4: Stir in 2 tbsp tamarind paste, 3 tbsp pomegranate molasses, 1 tbsp honey, and 1/4 cup water. Simmer for 3-4 minutes, stirring occasionally, until the sauce thickens slightly and coats the back of a spoon.
  5. Step 5: Return the fish to the skillet, spooning the glaze over each fillet to coat evenly. Cook another minute to warm through.
  6. Step 6: Sprinkle 2 tbsp chopped fresh parsley on top and serve immediately with 4 lemon wedges to squeeze over the fish.

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Frequently asked questions

How long does Pan-Seared Fish with Tamarind and Pomegranate Glaze take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Fish with Tamarind and Pomegranate Glaze?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep salt from drying out.

Can I substitute ingredients in Pan-Seared Fish with Tamarind and Pomegranate Glaze?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Fish with Tamarind and Pomegranate Glaze for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Fish with Tamarind and Pomegranate Glaze?

Middle Eastern seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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