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Seared Fish with Tomato-Tarragon Salsa

Prep time 12 mins
Cook time 6 mins
Yield 4 servings ,(serving size: 1 fillet and 1/4 cup salsa)

Ingredients

  • 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

Nutrition 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

How to Make It

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

  2. Sprinkle both sides of fillets with blackened seasoning.

  3. 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.

  4. 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