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Skinny Seared Fish with Fresh Tomato Salsa

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By Betty Crocker Kitchens
Updated Sep 20, 2016
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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.

Skinny Seared Fish with Fresh Tomato Salsa

  • Prep Time 45 min
  • Total 45 min
  • Servings 4
  • Ingredients 14
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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

Instructions

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

Nutrition

230 Calories
4 1/2g Total Fat
24g Protein
23g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
230
Calories from Fat
40
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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