Pan-Seared Gulf Fish with Smoked Tomato and Okra Ragout

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Fresh Gulf fish pan-seared to a golden crust, served with a smoky tomato and okra ragout reflecting Southern coastal flavors. This Southern-inspired seafood recipe, ready in about 35 minutes, pairs gulf white fish fillets, sea salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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: 15 min Cook: 20 min Serves 4 Southern cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 gulf white fish fillets and season both sides evenly with 2 tsp sea salt and 1 tsp black pepper.
  2. Step 2: Heat 3 tbsp olive oil in a large skillet over medium-high heat. Add the fish fillets and cook for 3-4 minutes per side until golden brown and cooked through. Remove fish and keep warm.
  3. Step 3: In the same skillet, add 1/2 cup diced yellow onion and 2 minced garlic cloves, sauté for 3 minutes until softened and fragrant.
  4. Step 4: Add 1 cup chopped smoked tomatoes, 1 cup sliced okra, and 1 tsp fresh thyme leaves, stirring to combine and cook for 5 minutes until okra is tender.
  5. Step 5: Pour in 1/2 cup chicken broth and simmer for 3 minutes until the ragout thickens slightly.
  6. Step 6: Stir in 1 tbsp fresh lemon juice and season with additional salt and pepper to taste.
  7. Step 7: Spoon the smoked tomato and okra ragout onto plates and top with the pan-seared fish fillets. Serve immediately.

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