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

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Read the full recipe after the video.

Recipe Summary

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

Ingredient Checklist

Directions

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.

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  • 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.