Pan-Roasted Fish with Mediterranean Tomato Sauce

By á-4131

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

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

Preparation

Step 1

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.