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Seared Fish with Tomato-Tarragon Salsa

Seared Fish with Tomato-Tarragon Salsa

Oxmoor House JANUARY 2005

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

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 200
  • Fat: 5.3g
  • Saturated fat: 0.9g
  • Protein: 33.5g
  • Carbohydrate: 2.9g
  • Cholesterol: 63mg
  • Iron: 2.0mg
  • Sodium: 561mg
  • Calories from fat: 25%
  • Fiber: 0.7g
  • Calcium: 55mg
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