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Skinny Seared Fish with Fresh Tomato Salsa

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Skinny Seared Fish with Fresh Tomato Salsa
  • Prep Time 45 min
  • Total Time 45 min
  • Servings 4
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Eating healthfully doesn't mean sacrificing flavor. Seared fish, herb-roasted potatoes and fresh veggies make this healthy dish delicious, too.

Ingredients

Potatoes

1
lb fingerling potatoes, halved if necessary to make same size
1
teaspoon olive oil
1
teaspoon herbes de Provence
1/4
teaspoon salt

Salsa

1
cup diced tomato
2
tablespoons diced shallot
2
cloves garlic, finely chopped
2
tablespoons lemon juice
1/8
teaspoon salt

Fish

4
(4 oz) filets white fish (mahi mahi or cod)
2
teaspoons olive oil
1/2
teaspoon herbes de Provence
1/4
teaspoon salt

Garnish

1/4
cup shredded fresh basil leaves

Directions

  • 1 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.
  • 2 Meanwhile, in medium bowl, mix Salsa ingredients; set aside.
  • 3 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.
  • 4 Divide potatoes and fish among 4 plates. Top each piece of fish with salsa and basil.
Tips  

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.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
40
)
Daily Value
Total Fat
4 1/2g
7%
(
Saturated Fat
1/2g
4%
,
Trans Fat
0g
)
Cholesterol
85mg
28%
Sodium
480mg
20%
Potassium
1110mg
32%
Total Carbohydrate
23g
8%
(
Dietary Fiber
3g
12%
,
Sugars
3g
)
Protein
24g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
15%
15%
Calcium
4%
4%
Iron
15%
15%
Exchanges:
1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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