Spicy Grilled Tuna with Fresh Tomato Salsa

I picked up some gorgeous tuna from the farmer's market and decided to try out this recipe from Rick Bayless. We were using a brand new grill and unfortunately overcooked the tuna a bit (we like ours super rare in the middle) but it was still tasty and the fresh tomato salsa was perfect on top of it. This is a great easy summer meal!

Ingredients:

8 large garlic cloves, unpeeled

Fresh hot green chilies to taste (roughly 2 serranos or 4 jalapenos), stemmed

1/3 cup fresh lime juice

Salt

6 5- to 6-ounce fresh tuna steaks about 3/4-inch thick

3 cups chopped (1/4-inch dice) heirloom tomatoes, whatever varieties you can find (you'll need about 1 1/2 pounds)

1 small red onion, finely chopped

2 to 4 tablespoons chopped fresh herbs like cilantro or basil
Olive oil for brushing the fish

Directions:

To make the marinade, roast the unpeeled garlic and chilies over medium heat in a small, dry skillet. Turn them occasionally until the skins begin to blacken and they are soft. This will take about 15 minutes for the garlic and 5 to 10 minutes for the chilies. Allow them to cool, then peel the garlic. Place the peeled garlic, chilies, and lime juice in a food processor or blender and blend until pureed. Season with salt, about 3/4 teaspoon.

Pour about 2/3 of the marinade mixture into a large baking dish. Lay the tuna steaks in the marinade and smear the mixture on all sides of the fish. Cover and refrigerate while you prepare the salsa, for no more than 30 minutes.

To make the salsa, scrape the remaining marinade into a medium bowl. Mix in the tomatoes. Place the onion into a strainer and rinse with cold water. Shake off any excess water and add the onion to the tomato mixture. Stir in the herbs. Season with salt, to taste, about 1/2 teaspoon.

Heat grill to medium-high. Allow the cooking grate to heat up for about 5 minutes. Remove the fish from the marinade and brush generously with olive oil. Place the fish on the hot grill. Cover and cook 3 minutes. Flip the fish, cover again and cook 1 to 2 minutes more for medium rare.

Serve the tuna topped with the fresh salsa and additional herbs, if desired.

Makes 6 servings.

Adapted from Rick Bayless.

 

Linked to Fudge Ripple Tuesday Night Supper Club and Good Cheap Eats What's On Your Plate?

Mediterranean Tuna Salad

My mom shared this recipe with me and it is most excellent if you are looking for something healthy for lunch or dinner. I am trying to cut down on carbs and load up on protein, fruits and veggies so this is really the perfect meal for me.

It is best the second day so it makes a perfect lunch to bring to work, which I did several times. I love that it is mayo-free and it is so good, I don't think you'll miss it!  I think I will play around with the ingredients and try out different combos. Maybe some sundried tomatoes and olives next time?

Ingredients:

Tuna

1 15 to 19 ounce can beans, such as chickpeas, black-eyed peas or kidney beans, drained and rinsed

2 5 to 6 ounce cans water-packed chunk light tuna, drained and flaked (I used Wild Planet sustainably caught skipjack light tuna which has less mercury than albacore white tuna, is dolphin and turtle safe, and is delicious)

1 large red bell pepper, finely diced

1/2 cup finely chopped red onion

1/2 cup chopped fresh parsley

1/4 cup capers, rinsed

1 1/2 teaspoons finely chopped fresh rosemary

1/4 cup lemon juice

2 tbsp extra virgin olive oil

Freshly ground pepper, to taste

Salad

1/4 cup lemon juice

2 tablespoons extra-virgin olive oil

Freshly ground pepper, to taste

1/4 teaspoon salt

8 cups mixed salad greens

Directions:

In a medium bowl, combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, lemon juice and  olive oil. Season with pepper. Refrigerate for 2 hours or overnight.

When ready to serve, place salad greens in a large bowl. Combine lemon juice, olive oil, salt, and pepper. Drizzle mixture over salad greens and toss to coat. Divide salad mixture among four plates. Top with tuna mixture.

Servings: 4

Calories: 326

Adapted from Eating Well

 

Linked to Fudge Ripple Tuesday Night Supper Club

Spicy Grilled Fish Tacos

Just in time for Cinco de Mayo! As we all know, I love Mexican-inspired dishes, and I really love fish tacos. I typically make Baja Fish Tacos, but when I saw these on Tasty Kitchen, I knew I had to try them. They were fabulous! The avocado cream and spicy slaw are perfect with the grilled fish. I had some of both accouterments left over, so I made these again the second night with grilled chicken instead of fish. The chicken tacos were equally delicious, so if you don't love seafood, I recommend trying this recipe out with chicken. I served these with Smashed Black Beans. Adapted from Patio Daddio (via Tasty Kitchen).

Ingredients:

Tacos

6 tilapia fillets (or other flaky, white fish)

12 6-inch corn tortillas

1 cup Southwest Slaw

1/4 cup cilantro, chopped

2 tbsp hot sauce

Canola oil

Marinade

1/3 cup canola oil

Juice of two limes
1 tsp garlic salt
2 tbsp adobo sauce (from a can of chipotles in adobo)

Avocado Cream
1 large avocado, peeled and seeded
1 cup sour cream
Juice of one lime
1 tsp garlic salt

Directions:
Combine marinade ingredients in a large zip lock bag. Place the fish fillets in the bag, making sure they are evenly covered with marinade. Seal the bag and allow fish to marinate for 30 minutes.

Mash the avocado in a medium bowl, add the sour cream, lime, and garlic salt and whisk to combine. Cover and refrigerate (may be made up to a day in advance).

Start the grill to cook at 450-500. Remove fish from marinade, drain excess marinade and pat dry with a paper towel. Coat each fillet with a teaspoon or so hot sauce. Lightly oil the fillets with canola oil.

Oil the grill grate with canola oil. The oil will smoke slightly so wait for the smoke to stop before adding the fish to the grill. Add the fish to the grill, cooking three minutes. Flip fish and cook one minute longer or until fish flakes easily with a fork. Remove the fish to a plate and drizzle with lime juice. Warm the tortillas on the grill.

Using a fork, separate fish fillets into chunks. To serve, smear the avocado cream on a tortilla, top with fish chunks, slaw, and cilantro.

Linked to Prairie Story Recipe Swap Thursday, EKat's Kitchen Friday Potluck.

Recipe Revisit: Cornflake-Crusted Halibut with Chile-Cilantro Aioli

Casey and I just got back from a wonderfully relaxing trip to St. Lucia and spring is in full bloom here in DC (finally)! When the seasons change, I love the changing cooking styles that go along with the weather. Even though I ate my body weight in seafood on our trip, I was craving a bright, fresh fish dish when I got home. This has been a favorite of ours, simple to make and wonderful tasting. The cornflake crust is superb and the chile-cilantro aioli goes perfectly with the fish. I first posted this recipe almost exactly a year ago, it really is a great spring dish! See the original post and recipe here.

 

We're feeling pretty proud of ourselves with the basement renovation being done but we have tons of little projects to tackle and the task of renovating the upstairs bathroom looming as well. I'll also be posting pictures of our back patio project which was finished at the end of last summer but someone (ahem, me) slacked on taking after pictures.

Linked to FTLOB Tasty Tuesday

Quick Braised Cod in Vegetable Broth

This is a perfect dish if you are looking for something quick and healthy. I used spicy vegetable juice and added jalapenos for some extra kick. Next time I might try adding some additional spices to layer the flavors. I bet curry or cumin and oregano would make nice additions. This was great served over wild rice. Thanks to my mom for sharing this with me!

Ingredients:

1 tablespoon olive oil
1 sweet onion, like Vidalia, cut in thin slices
1 red, orange or yellow bell pepper, seeded and cut into strips
1 jalapeno, chopped
Salt and pepper to taste
1/2 cup dry white wine
1 cup vegetable juice, such as V8 (low sodium is best, I used spicy V8)
Finely grated zest and freshly squeezed juice of 1 lemon (1 tsp. zest and 2 Tbsp. juice)
1/2 teaspoon sugar
1 pound skinless cod fillets (or other firm white fish, I used halibut), cut into 1 1/2 inch chunks
2 tablespoons chopped parsley for garnish (I used cilantro instead)

Directions:
Heat the oil in a 10 to 12 inch saute pan over med-high heat. Add the onion, bell pepper, jalapeno, salt and pepper, stir to combine. Reduce heat to medium and cook for about 10 minutes until the vegetables are soft but not brown.

Add the wine; increase the heat to med-high and cook for 2 minutes, then add the vegetable juice, lemon zest and sugar. Once the mixture comes to a full boil, immediately reduce the heat to med-low and cook for 5 minutes. Adjust the heat to maintain a low boil.

Add the fish; cover and cook for 10 minutes, maintaining a low boil.

Add the lemon juice and parsley or cilantro. Serve immediately.

Servings: 4

190 calories, 22 g. protein, 13 g carbs, 4 g fat, 1 g saturated fat, 65 mg cholesterol, 250 mg sodium, 2 g dietary fiber, 7 g sugar per serving.

Recipe slightly adapted from the Washington Post 

 

Linked to Shine Your Light Mangia Mondays and EKat's Kitchen Friday Potluck

Sauteed Tilapia with Lemon-Caper Pan Sauce

This was a really delicious, super quick and easy meal. It is slightly adapted from Cooking Light (basically I used capers in place of peppercorns) and was delicious served over rice. I highly recommend this for a healthy and easy dinner!

Ingredients:

3/4 cup fat-free, less-sodium chicken broth

1/4 cup fresh lemon juice

2 tablespoons (or more to taste) drained capers
1 teaspoon butter

1 teaspoon vegetable oil

2 (6-ounce) tilapia or sole fillets

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 cup all-purpose flour

2 teaspoons butter

Lemon wedges for garnish

Directions:
Combine first 3 ingredients. Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat.

While butter melts, combine salt, pepper, and flour in a shallow dish. Dredge fillets in flour mixture until all sides are evenly covered.

Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan.

Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in two teaspoons of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired.

Servings: 2

Calories: 282/serving

Linked to EKat's Kitchen Friday Potluck and Not So Homemade What's Cooking Wednesday.

Sea Bass with Olive-Caper Sauce

This recipe from Weight Watchers was awesome! The sauce compliments the fish perfectly. Simple and easy to make and super healthy, I highly recommend this one. My grocery store was out of sea bass so I used flounder instead. This would work great with any white fish.

Ingredients:

1 tsp olive oil

1/4 cup capers, chopped in brine, drained

8 medium olives, Kalamata, chopped

1 medium garlic clove, minced

1 medium shallot, chopped

1 Tbsp basil, chopped

1 tsp rosemary, chopped

1 1/2 pounds sea bass fillets, cut into four pieces, about 3/4-inch thick

2 tsp olive oil

2 Tbsp wine, white

Directions:

Preheat oven to 425ºF.

Combine 2 teaspoons olive oil, capers, olives, garlic, shallot, basil and rosemary; set aside. (Can be made a day ahead of time).

Place fish in shallow baking pan coated with cooking spray. Brush with remaining 2 teaspoons oil. Pour white wine over fish. Bake 15 minutes. Turn fish over and continue baking until fish is flaky and opaque, about 10 to 15 minutes.

Spoon about 1 tablespoon sauce over top of each piece of fish. Serve with lemon wedges.

Servings: 4

Points: 5

 

Sesame Seared Tuna with Lime Ginger Vinaigrette

I have had this recipe from Steamy Kitchen bookmarked for a long time. I noticed my local grocery store had sushi-grade tuna steaks on sale so I decided to try it out. My first attempt with rare tuna didn't turn out so well, I didn't get a great sear on them and they were just mediocre. This time they turned out great! I think I might need a few more times to master getting those sesames seared just perfectly, but even if it didn't come out picture perfect, this dish was yummy. I love the vinaigrette with the fish, although we did end up adding some extra wasabi to each bite.

Ingredients:

3 tablespoons black sesame seeds

3 tablespoons white sesame seeds

2 pieces tuna fish fillet (about 1 pound)

1 teaspoon wasabi paste

1 tablespoon cooking oil

1 tablespoon freshly squeezed lime juice (or other vinegar)

1 teaspoon grated fresh ginger

3 tablespoons avocado oil (or other oil)

salt and pepper

2 large handfuls salad greens (optional)

Directions:

In a shallow bowl, add the black and the white sesame seeds. Pat the tuna very dry. Smear a bit of wasabi paste on both sides of the fish. Season the fish with salt and pepper. Coat all sides of the tuna in sesame seeds.

Heat a frying pan over medium-high heat and add the cooking oil. When the oil is shimmering, carefully lay the tuna fillets in the pan, not touching. Cook for 2 minutes then flip the tuna. Cook 2 minutes, then flip the fillets to its side to cook 1 minute. Flip one more time to cook the other side for 1 minute so that you have a good sear on all sides. Please take care not to burn the sesame seeds. If the seeds start turning brown too quickly, lower the heat. Remove the fish to a plate.

In a small bowl, whisk together the lime juice, ginger and the oil. Season with salt and pepper to taste.

Slice the fish into thin slices and arrange on a plate. Drizzle some of the lime-ginger vinaigrette over the fish. Toss the remaining lime-ginger vinaigrette with salad greens, if desired.

Serves 4 as an appetizer or 2 as a main dish.

 

Recipe Revisit: Baja Fish Tacos

I wanted to give the Baja Fish Tacos another try because they were so good the first time I made them but the picture I had of them didn't do them justice at all. Yum! Still great and a nice change on the traditional taco. Perfect for summertime. Find the original recipe and post here. This time I served them with Smashed Black Beans.

Swordfish in Tomato Sauce with Basil and Olives

This dish was really good! Casey and I both give it a big thumbs up. The flavors are really wonderful and they go perfectly with the fish. This was my first time cooking swordfish so I wasn't quite sure how to tell if it was done. I cooked the steaks for about 12 minutes and I think they came out pretty well. I served the steaks over a bed of orzo pilaf (minus the scallions, basically bring chicken broth to a boil, add orzo and simmer 8-10 mins, stir in Parmesan cheese) and it was the perfect side for this recipe. Recipe is from food blog Steffen's Dinners.

Ingredients:
1 lb.swordfish steaks (4 steaks)
1 small onion, chopped
2 cloves garlic, minced
2 tbsp olive oil
4 small plum tomatoes, chopped
¼ tsp salt
1/8 tsp cayenne pepper
½ cup red wine
½ cup tomato juice (I used slightly more)
2 oz canned Kalamata olives, cut into slices
handful of fresh basil leaves, cut into fine shreds
salt to taste
4 fresh basil leaves
4 tomato slices
shaved Parmesan cheese (as garnish)

Directions:
Preheat oven to 350°
Set heavy ovenproof pan over medium heat. Add olive oil, salt and onions. Cook until the onions are soft and translucent. Add garlic. Reduce heat and cook for another 2-3 minutes. Do not brown. Add chopped tomatoes. Cook for about 10 minutes.

Add red wine, tomato juice and cayenne pepper. Cook for 2-3 minutes. Blend with a stick blender until smooth. Add sliced olives and shredded basil. Adjust seasoning with salt.

Place swordfish steaks in the sauce. Top each steak with a basil leaf and a tomato slice. Cook in oven until the fish is done - about 10-15 minutes. Don't overcook.

Remove from oven and serve: Spoon some sauce on a plate. Add the fish. Top with shredded fresh basil and add some shaved Parmesan cheese.

Preparation/cooking time -1 hour
4 servings

Linked to Recipe Swap Sundays at Remodelholic.

Broiled Tilapia with Thai Coconut Curry Sauce

Another great recipe from Gina's Weight Watcher Recipes. This fish dish was simple to make. Use a food processor to chop up the ingredients. The sauce was delicious, spicy but not hot. I only made two fillets and saved the extra sauce to serve over rice for a quick meal. This would be great with jasmine rice but I didn't have any so I used wild rice instead.

Ingredients:
1 tsp dark sesame oil, divided
1 tbsp minced peeled fresh ginger
4 garlic cloves, minced
1 cup finely chopped red bell pepper
1 cup chopped scallions
1 tsp curry powder
2 tsp red curry paste
1/2 tsp ground cumin
4 tsp low-sodium soy sauce
1 tbsp brown sugar

2 tsp Asian fish sauce

1 (14-ounce) can light coconut milk

1/4 cup chopped fresh cilantro (can substitute basil if you prefer)

6 (6-ounce) tilapia fillets
Salt
Cooking spray

Directions:
Preheat broiler.

Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and scallions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, Asian fish sauce, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro (or basil).

Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges

Servings: 6
Calories: 225.2
Points: 5

Mediterranean Style Red Snapper in Parchment

This recipe, from Good Things Catered, was simple, fresh and healthy. My plate gives it 212 calories per serving. I served it with a Greek Salad and it made the perfect low-calorie meal.

Ingredients:

4 small red snapper fillets

1 small lemon, halved

1/2 tsp olive oil

10 cherry tomatoes, halved

1/4 small red onion, thinly slices

16 pitted kalamata olives

1 1/2 tsp capers

2 stems fresh oregano (I used dried)

Garlic salt and pepper

Directions:

Preheat oven to 350 degrees and place 2 18 inch long pieces of parchment on a baking sheet. Place 2 small snapper fillets on the center of each parchment sheet.

Squeeze juice from half of lemon onto each, drizzle olive oil in each, salt and pepper to season. Top each with half of remaining ingredients and fold ends of parchment together to seal.

Place baking sheet in oven and bake until fish is just cooked through, about 15-20 minutes based on size.

Remove from oven, place each parchment package on serving plate and serve immediately with extra lemon slices and rice if desired.

Servings: 4
Calories: 212

 

Cornflake-Crusted Halibut with Chile-Cilantro Aioli

One of these days I need to make a list of my favorite recipes thus far. This would be on that list. Very near the top. This fish was so easy to make, and was so delicious that I planned to make it again this week. The fish was cooked absolutely perfectly and the aioli was a perfect compliment to it. I highly recommend this recipe (adapted from Cooking Light).

Ingredients:

Aioli:

2 tablespoons minced fresh cilantro

3 tablespoons fat-free mayonnaise

1/4 cup reduced fat sour cream

1 tsp lemon juice

1 serrano chile, seeded and minced

1 garlic clove, minced

Fish:

1/2 cup fat-free milk

1 large egg white, lightly beaten

2 cups cornflakes, finely crushed

1/4 cup all-purpose flour

1/2 teaspoon salt

1/4 teaspoon black pepper

2 tablespoons olive oil

4 (6-ounce) halibut fillets

4 lemon wedges

Directions:

To prepare aioli, combine cilantro, mayonnaise, sour cream, lemon juice, serrano, and minced garlic, stirring well.

To prepare fish, combine milk and egg white in a shallow dish, stirring well with a whisk. Combine cornflakes, flour, salt, and black pepper in another shallow dish.

Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Dip fish in milk mixture, and dredge in cornflake mixture. Add fish to pan, and cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with aioli and lemon wedges.

Linked to Coupon Cookin's Tasty Traditions and Delightfully Dowling Mangia Mondays.

Jalepeno-Baked Fish with Roasted Tomatoes and Potatoes

This recipe is definitely a keeper! Not only was it delicious, but super easy to make and a quick cleanup with only one dish dirtied. I stumbled across it on the food blog The Way the Cookie Crumbles, but the original recipe is from Rick Bayless' Mexican Everyday.

Ingredients:

4 medium Yukon Gold potatoes, sliced ¼-inch thick

1 tbsp olive oil

½ tsp salt

1 (15 oz) can diced tomatoes in juice

1 large garlic clove, peeled and cut in half

⅓ cup (loosely packed) coarsely chopped cilantro, plus extra for garnish

¼ cup sliced canned pickled jalapenos

1 tbsp jalapeno pickling juice

Four 4-5 oz (1 to 1¼ pounds total) skinless fish fillets, preferably ¾ to 1 inch thick (I used tilapia)
Avocado, sliced (optional)

Directions:

Preheat the oven to 400 degrees. Place the sliced potatoes in a microwaveable 8×8-inch baking dish. Drizzle on the oil and sprinkle with ½ teaspoon salt. Toss to coat, then spread the potatoes in an even layer. Cover with plastic wrap and poke a couple of holes in the top. Microwave on high until the potatoes are nearly tender, about 4 to 5 minutes.

Meanwhile, in a food processor or blender, combine the tomatoes with their juice, garlic, cilantro, jalapenos, and pickling juice. Process to a puree, leaving just a little texture.

Lay the fish fillets in a single layer over the potatoes. Pour the tomato mixture evenly over the fish and potatoes.

Bake for 15 to 20 minutes, until the fish flakes when pressed firmly. Scoop a portion of the fish-potato-sauce onto each dinner plate, sprinkle with cilantro, and serve right away. Top with avocado slices, if desired.

Servings: 4

Notes:
I halved the amounts of the fish and potatoes but made the same amount of sauce that was called for in the recipe. We had just the perfect amount of sauce for our two fillets and potatoes. If I was to make this for four people, I would probably double the amount of sauce. But, then again, I am a big sauce fan and like to have a lot.

The sauce had a medium amount of heat. Next time I might add a little extra jalepeno for even more spice.

 

Baja Fish Tacos

I made these as part of operation: eat more fish. They were soooo good. The paring of the cool slaw with the spicy fish made for a great dish. Served them with some doctored up refried beans (which taste better than they look). Recipe from Cooking Light.

Update 7/26/10: These are still delicious! A great weeknight meal because they are super quick and easy to make. This is a definite keeper for my arsenal.

Ingredients
2 tbsp taco seasoning
1 tbsp fresh lime juice
1 tbsp freshly squeezed orange juice
1 lb mahimahi or other firm whitefish fillets, cut into bite-sized pieces (I used frozen mahi mahi)
1 tbsp vegetable oil
2 cups presliced green cabbage
1/2 cup chopped green onions
1/2 cup reduced-fat sour cream
8 (6-inch) corn tortillas
8 lime wedges

Directions
Combine first 3 ingredients in a medium bowl. Add fish; toss to coat. Heat oil in a large nonstick skillet over medium-high heat. Add fish; sautê 5 minutes or until fish is done.

Combine cabbage, onions, and sour cream in a medium bowl.

Warm tortillas according to package directions. Spoon about 1/4 cup cabbage mixture down center of each tortilla. Divide fish evenly among tortillas; fold in half. Serve with lime wedges.

Notes
I added some extra heat to the fish with some chili powder and hot sauce. I also included chopped cilantro in the slaw. I served them with fresh salsa and cheese.

Nutritional Information
Calories: 327 (26% from fat)
Fat: 9.4g (sat 3.3g, mono 1.3g, poly 2.8g)
Protein: 26g
Carbohydrate: 35.8g
Fiber: 4.6g
Cholesterol: 98mg
Iron: 2.4mg
Sodium: 624mg
Calcium: 182mg
 
Serves: 4 (serving size: 2 fish tacos and 2 lime wedges)

Linked to Home Sweet Farm Delictable Tuesdays, Beat the Winter Blues and Remodelaholic Recipe Swap Sundays.

Sautéed Flounder with Mint and Tomatoes

My maiden voyage into cooking fish. I am not a huge fish person and have never cooked it before. But, I want to broaden my horizons and have been giving fish a whirl. Flounder is a good fish to start with because it is really mild. This dish turned out wonderful, I actually enjoyed eating fish! It was also super easy to cook.

Ingredients:
2 cups tomatoes, Campari suggested, chopped
1/4 cup mint leaves, fresh, cut into ribbons
1/4 cup basil, fresh, cut into ribbons
3/4 tsp table salt, divided
1/2 tsp black pepper, divided
1 pound flounder fillets
2 sprays cooking spray
2 tsp olive oil

Directions:
In a medium bowl, combine tomatoes, mint, basil, 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside. Place fish on a plate; rub all over with remaining salt and pepper.

Coat a large skillet with cooking spray; add oil and set over medium-high heat. When oil just begins to shimmer, add fish; cook until fish turns opaque in center, about 5 minutes. Shake pan and using a spatula, carefully loosen fish from bottom of pan and remove to a serving plate.

Add tomatoes to same skillet; cook until tomatoes just start to release moisture, scraping bottom of pan to loosen drippings, about 1 to 2 minutes. Spoon tomatoes over fish and serve. Yields about 4 ounces fish and 1/2 cup tomatoes per serving.

Servings: 4
Points: 3

Notes (from ww):
Fish cooks really fast so it’s best to keep a watchful eye on it so that it’s not overdone and dry.

For perfectly cooked fish, follow the timing guide on the recipe. If given a range of times, say 6 to 8 minutes, check the fish at 6 minutes by cutting into the thickest part of the fish to see if it’s turned from translucent to opaque. If not, cook for the additional time suggested.

If in doubt, undercook the fish ever so slightly and let it stand in the hot pan to finish. Cooking fish properly is the key to an outstanding dish.