Pan-Roasted Fish with Mediterranean Tomato Sauce

Yield: Serves 4 (serving size: 1 fillet and 1/2 cup sauce) Hands-on:32 Minutes Total:32 Minutes 7 points plus For this Pan-Roasted Fish with Mediterranean Tomato Sauce recipe, Chef Ed Kenney uses Hawaiian fish such as mahimahi and onaga (long-tailed snapper), but any type of meaty, white fish like snapper will work. Use U.S. wild-caught yellowtail snapper; avoid red snapper. Nutritional Information Amount per serving Calories: 282 Fat: 12.4g Saturated fat: 2.6g Monounsaturated fat: 7g Polyunsaturated fat: 1.8g Protein: 36.1g Carbohydrate: 5.2g Fiber: 1.4g Cholesterol: 67mg Iron: 0.8mg Sodium: 611mg Calcium: 26mg

Pan-Roasted Fish with Mediterranean Tomato Sauce
Pan-Roasted Fish with Mediterranean Tomato Sauce

PREP TIME

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minutes

TOTAL TIME

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minutes

SERVINGS

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servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

--

servings

Ingredients

  • 1 1/2

    tablespoons olive oil

  • 1 1/2

    teaspoons butter

  • 2

    cups chopped seeded plum tomato

  • 1 1/2

    tablespoons capers

  • 1

    tablespoon Dijon mustard

  • 3

    garlic cloves, minced

  • 1 1/2

    tablespoons chopped fresh flat-leaf parsley

  • 1 1/2

    tablespoons minced fresh chives

  • 1

    tablespoon minced fresh tarragon

  • 3/4

    teaspoon kosher salt, divided

  • 3/4

    teaspoon freshly ground black pepper, divided

  • 1/4

    teaspoon crushed red pepper

  • 1

    tablespoon canola oil

  • 4

    (6-ounce) yellowtail snapper fillets, skin on

Directions

1. Heat olive oil and butter in a medium skillet over medium-high heat. Add tomato to pan; cook 6 minutes, stirring frequently. Stir in capers, Dijon mustard, and minced garlic; bring to a boil. Reduce heat, and simmer 2 minutes or until slightly thickened, stirring occasionally. Remove from heat. Stir in parsley, chives, tarragon, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and red pepper; keep warm. 2. Heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish with remaining 1/2 teaspoon salt and remaining 1/2 teaspoon black pepper. Add fish to pan, skin side down; cook 3 minutes or until skin is browned. Turn fish over; cook 3 minutes or until desired degree of doneness. Serve fish with the sauce.

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