Rating: 3 stars
5 Ratings
  • 5 star values: 0
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 1

Serve a delicious fish dinner that takes just 15 minutes to prepare and has under 250 calories per serving.

Recipe by Cooking Light September 2009


Read the full recipe after the video.

Recipe Summary

4 servings (serving size: 1 fillet and 3/4 cup salad)


Ingredient Checklist


Instructions Checklist
  • Heat a nonstick skillet over medium-high heat. Sprinkle fish with 1/2 teaspoon pepper and 1/4 teaspoon salt. Place fish in lightly sprayed pan; cook 4 minutes on each side or until fish flakes when tested with a fork or until desired degree of doneness. Remove fish from pan; let stand 3 minutes.

  • While fish cooks, combine remaining 1/2 teaspoon pepper, remaining 1/4 teaspoon salt, tomato, and remaining ingredients, tossing well. Serve salad with fish.

Nutrition Facts

213 calories; fat 6.6g; saturated fat 1g; mono fat 4.1g; poly fat 0.9g; protein 31.5g; carbohydrates 5.9g; fiber 1.6g; cholesterol 120mg; iron 2.4mg; sodium 692mg; calcium 46mg.