RECIPE: Pan Roasted Fish With Mediterranean Sauce
What do you need?
- 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
Note: This serving is for 4 people.
How do you make it?
- Heat olive oil and butter in a medium skillet over medium-high heat
- Add tomato to pan
- Cook for 6 minutes straight, stirring frequently
- Stir in capers, Dijon mustard, and minced garlic
- Bring the ingredients 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
- 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 for 3 minutes or until skin is browned
- Turn fish over
- Cook for 3 minutes or until desired degree of doneness
- Serve fish with the sauce
How many calories would you consume with this?
300 CALORIES
Good to know!
Who doesn’t know the multifold benefits of fish? Let us remind you of few. Find them here:
- Prevents heart disease
- Reduce the risk of Alzheimer’s
- Improves skin & hair
- Eases depression
- Gives a boost to brain development
- Packed with Vitamin D
- Makes the sperm stronger
By : Natural Health News
