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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 220
  • Calories from fat: 28%
  • Fat: 6.9g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 4.3g
  • Polyunsaturated fat: 1g
  • Protein: 26.1g
  • Carbohydrate: 13.4g
  • Fiber: 1.9g
  • Cholesterol: 93mg
  • Iron: 2.7mg
  • Sodium: 468mg
  • Calcium: 95mg

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. 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. 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.
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