Seared Fish with Roasted Potatoes and Tomatoes
GOOD TO KNOW Prepare flavorful sides to complement simply prepared fish (or other lean proteins) without introducing too many extra calories to the meal. Here, roasted tomatoes, potatoes, and a green herb sauce do the trick. If you prefer, remove the skin from the fillets before serving.
Recipe information
Yield
serves 4
Ingredients
FOR THE SAUCE
FOR THE VEGETABLES AND FISH
Preparation
Step 1
Make the sauce: In a small bowl, combine mint, parsley, basil, garlic, and capers. Stir in lemon juice and oil; season with salt and pepper. (Sauce can be refrigerated up to 1 week in an airtight container.)
Step 2
Make the vegetables: Preheat oven to 350°F. Arrange tomatoes, cut side up, on two large rimmed baking sheets, and sprinkle with sugar. Bake until softened, about 1 hour. Raise oven to 475°F.
Step 3
While tomatoes are roasting, in a large saucepan, cover potatoes with water. Bring to a boil, and season with salt. Reduce to a simmer, and cook just until tender, about 15 minutes. Drain and let cool slightly.
Step 4
Lightly oil a small rimmed baking sheet. Smash each potato with your palm and place on sheet. Drizzle with 2 tablespoons oil; season with salt and pepper. Roast until crisp, about 20 minutes.
Step 5
Meanwhile, prepare the fish: With a paring knife, score fish skin crosswise in a few places and season fillets with salt and pepper. In a large nonstick skillet, heat remaining tablespoon oil over medium-high. Add fish, skin side down, and cook until browned and crisp, 6 to 8 minutes. Reduce heat to medium; flip fish and cook until opaque throughout, 2 to 4 minutes.
Step 6
Serve fish with potatoes, tomatoes, and green sauce.
Nutrition Information
Step 7
(Per Serving)
Step 8
Calories: 392
Step 9
Fat: 15.1g (2.4g Saturated Fat)
Step 10
Protein: 35.6g
Step 11
Carbohydrates: 26.3g
Step 12
Fiber: 3.9g
