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Pan-Roasted Fish with Mediterranean Tomato Sauce

Source of Recipe

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Pan-Roasted Fish with Mediterranean Tomato Sauce

Cooking Light - November 2011 - Ed Kenney, - Town, Honolulu,
Serves 4 (serving size: 1 fillet and 1/2 cup sauce)
Total time: 32 Minutes

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.

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
3/8 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:
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, 1/8 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 1/4 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.

1/4 of recipe equals: Calories 282; Fat 12.4 g (Satfat 2.6 g, Monofat 7 g, Polyfat 1.8 g); Protein 36.1 g; Carbohydrate 5.2 g; Fiber 1.4 g; Cholesterol 67 mg; Sodium 395 mg