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Pan roasted Fish with Mediterranean Tomato Sauce
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| 1 1/2 tbsp | olive oil |
| 1 1/2 tsp | butter |
| 2 cups | chopped seeded plum tomato |
| 1 1/2 tbsp | capers |
| 1 tbsp | dijon mustard |
| 3 | garlic cloves, minced |
| 1 1/2 tbsp | chopped fresh flat-leaf parsley |
| 1 1/2 tbsp | minced fresh chives |
| 1 tbsp | minced fresh tarragon |
| 3/4 tsp | kosher salt, divided |
| 3/3 tsp | freshly ground black pepper, divided |
| 1/4 tsp | crushed red pepper |
| 1 tbsp | canola oil |
| 4 (6oz) | yellowtail snap fillets, skin on |
| Heat olive oil and butter in a medium skillet over medium-high heat. Add tomato to pan; cook 6 minutes, stirring frequently. Stir in capers, dijon mustard, and minced garlic; bring to a boil. Reduce heat, and simmer 2 minutes or until slightly thickened, stirring occasional. Remove from heat. Stir in parsley, chives, tarragon, 1/4 tsp salt, 1/4 tsp black pepper and red pepper; keep warm. Heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish with remaining 1/2 tsp salt and remaining 1/2 tsp black pepper. Add fish to pan, skin side down; cook 3 minutes or until desired degree of doneness. Serve fish with the sauce. | |
| 12.4 | fat |
protein 36.1
carb 5.2
fiber 1.4
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