Eating healthy doesn't mean sacrificing flavor. Seared fish, herb-roasted potatoes and fresh veggies make this healthy dish delicious, too. Make sure to check ingredient labels to ensure a gluten-free meal.
Calories 230, Fat 4.5g, Sodium 480mg, Carbs 23g, Fiber 3g, Sugar 3g, Protein 24g
Skinny Seared Fish with Fresh Tomato Salsa
Eating healthfully doesn't mean sacrificing flavor. Seared fish, herb-roasted potatoes and fresh veggies make this healthy dish delicious, too.
1 lb fingerling potatoes, halved if necessary to make same size
1 teaspoon olive oil
1 teaspoon herbes de Provence
1/4 teaspoon salt
1 cup diced tomato
2 tablespoons diced shallot
2 cloves garlic, finely chopped
2 tablespoons lemon juice
1/8 teaspoon salt
4 (4 oz) filets white fish (mahi mahi or cod)
2 teaspoons olive oil
1/2 teaspoon herbes de Provence
1/4 teaspoon salt
1/4 cup shredded fresh basil leaves
Heat oven to 425° F. Line cookie sheet with sides with foil; set aside. In large bowl, mix Potato ingredients; toss to coat. Spread in single layer on cookie sheet. Roast 20 to 25 minutes or until potatoes are tender when pierced with paring knife.
Meanwhile, in medium bowl, mix Salsa ingredients; set aside.
Rub fish with 1 teaspoon oil, 1/2 teaspoon herbes de Provence and 1/4 teaspoon salt; set aside. In 10-inch nonstick skillet, heat remaining 1 teaspoon oil over medium-high heat. Sear fish 4 to 5 minutes, or until it releases easily from pan. Turn; cook 4 to 5 minutes on other side or until cooked to internal temperature of 145° F and fish flakes easily with fork.
Divide potatoes and fish among 4 plates. Top each piece of fish with salsa and basil.
If subbing a thinner fish like tilapia for the cod or mahi mahi, take care to reduce the cooking time by about half.
If tomatoes are out of season, try substituting 1 cup drained and rinsed diced tomatoes.
Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.
Calories 230, Fat 4.5 grams, Saturated Fat 0.5 grams, Trans Fat 0 grams, Cholesterol 85 milligrams, Sodium 480 milligrams, Carbs 23 grams, Fiber 3 grams, Sugar 3 grams, Protein 24 grams