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.
Cooking Light MAY 2008
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.
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