Watercress Salad with Pan-Seared Mahimahi

Tomatoes boost vitamin C and deliver lycopene. Shallots are particularly high in phenols, a compound that may protect against cancer. Rounding out the dish with a lean fish delivers heart-healthy protein and fat.

Yield:

2 servings

Recipe from

Nutritional Information

Calories 220
Caloriesfromfat 28 %
Fat 6.9 g
Satfat 1.1 g
Monofat 4.3 g
Polyfat 1 g
Protein 26.1 g
Carbohydrate 13.4 g
Fiber 1.9 g
Cholesterol 93 mg
Iron 2.7 mg
Sodium 468 mg
Calcium 95 mg

Ingredients

2 1/2 teaspoons extravirgin olive oil, divided
2 (6-ounce) mahimahi fillets
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
2 cups watercress
2 cups torn Bibb lettuce
1/2 cup chopped yellow tomato
1/2 cup chopped red tomato
1/4 cup thinly sliced shallots
1 tablespoon red wine vinegar
1 tablespoon balsamic vinegar
2 teaspoons honey
1/2 teaspoon Dijon mustard

Preparation

1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with 1/8 teaspoon salt and 1/8 teaspoon pepper. Add fish to pan; cook 4 minutes or until browned. Carefully turn fish over; cook 3 minutes or until fish flakes easily when tested with a fork or desired degree of doneness. Remove fish from pan; keep warm.

2. Combine watercress, lettuce, tomatoes, and shallots in a large bowl. Combine vinegars, honey, mustard, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper in a small bowl; gradually add remaining 1 1/2 teaspoons oil, stirring with a whisk. Pour vinaigrette over lettuce mixture; toss gently to coat. Arrange 2 1/2 cups lettuce mixture on each of 2 plates; top each serving with 1 fillet.

Note:

Maureen Callahan,

May 2008