GOOD TO KNOW Prepare flavorful sides to complement simply prepared fish (or other lean proteins) without introducing too many extra calories to the meal. Here, roasted tomatoes, potatoes, and a green herb sauce do the trick. If you prefer, remove the skin from the fillets before serving.
Recipe information
Yield
serves 4
Ingredients
FOR THE SAUCE
FOR THE VEGETABLES AND FISH
Preparation
Step 1
Make the sauce: In a small bowl, combine mint, parsley, basil, garlic, and capers. Stir in lemon juice and oil; season with salt and pepper. (Sauce can be refrigerated up to 1 week in an airtight container.)
Step 2
Make the vegetables: Preheat oven to 350°F. Arrange tomatoes, cut side up, on two large rimmed baking sheets, and sprinkle with sugar. Bake until softened, about 1 hour. Raise oven to 475°F.
Step 3
While tomatoes are roasting, in a large saucepan, cover potatoes with water. Bring to a boil, and season with salt. Reduce to a simmer, and cook just until tender, about 15 minutes. Drain and let cool slightly.
Step 4
Lightly oil a small rimmed baking sheet. Smash each potato with your palm and place on sheet. Drizzle with 2 tablespoons oil; season with salt and pepper. Roast until crisp, about 20 minutes.
Step 5
Meanwhile, prepare the fish: With a paring knife, score fish skin crosswise in a few places and season fillets with salt and pepper. In a large nonstick skillet, heat remaining tablespoon oil over medium-high. Add fish, skin side down, and cook until browned and crisp, 6 to 8 minutes. Reduce heat to medium; flip fish and cook until opaque throughout, 2 to 4 minutes.
Step 6
Serve fish with potatoes, tomatoes, and green sauce.
Nutrition Information
Step 7
(Per Serving)
Step 8
Calories: 392
Step 9
Fat: 15.1g (2.4g Saturated Fat)
Step 10
Protein: 35.6g
Step 11
Carbohydrates: 26.3g
Step 12
Fiber: 3.9g
