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Watercress Salad with Pan-Seared Mahimahi

Yield 2 servings
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.

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

Nutrition 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

How to Make It

  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.