Seared Fish with Tomato-Tarragon Salsa



4 servings ,(serving size: 1 fillet and 1/4 cup salsa)

Recipe from

Oxmoor House

Recipe Time

Prep: 12 Minutes
Cook: 6 Minutes

Nutritional Information

Calories 200
Fat 5.3 g
Satfat 0.9 g
Protein 33.5 g
Carbohydrate 2.9 g
Cholesterol 63 mg
Iron 2.0 mg
Sodium 561 mg
Caloriesfromfat 25 %
Fiber 0.7 g
Calcium 55 mg


1 cup chopped cherry tomatoes
2 tablespoons finely chopped green onions
2 tablespoons chopped fresh parsley
2 tablespoons capers
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1/4 teaspoon dried tarragon
1/4 teaspoon salt
4 (6-ounce) firm white fish fillets (such as cod, grouper, or mahimahi)
2 teaspoons blackened seasoning
Cooking spray
Lemon wedges


Combine first 8 ingredients in a small bowl. Stir to blend and set aside.

Sprinkle both sides of fillets with blackened seasoning.

Place a large nonstick skillet over medium- high heat until hot. Coat pan with cooking spray; add fillets, and cook 3 to 4 minutes on each side or until fish flakes easily when tested with a fork.

Remove from heat; place 1 fillet on each of 4 dinner plates. Spoon salsa evenly over fillets. Serve with lemon wedges.

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2005
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