Pan-Fried Fillets with Tomato Vinaigrette
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 241 |
| pro | 23 g |
| total fat | 15 g |
| sat. fat | 2 g |
| carb | 5 g |
| fibre | 2 g |
| chol | 49 mg |
| sodium | 382 mg |
| % RDI: | - |
| calcium | 7 |
| iron | 15 |
| vit A | 33 |
| vit C | 35 |
| folate | 66 |
Here's a charming, easy way to dish up dinner. The tomato dressing accents both the greens and the fish for a light meal. Serve with focaccia or crusty rolls.
Ingredients
- 4 cod fillets or haddock fillets, (1 lb/500 g)
- 8 cups mixed torn salad greens.php">greens
- Vinaigrette
- 1/2 cup tomato juice
- 1/4 cup olive oil
- 2 tbsp wine vinegar
- 2 tsp Dijon mustard
- 1/2 tsp granulated sugar
- 1/4 tsp salt
- 1/4 tsp pepper
- 2 tbsp chopped fresh basil
Preparation
In large greased nonstick skillet, cook fillets over medium-high heat, turning once, for about 8 minutes or until fish is opaque and flakes easily when tested with fork.
Vinaigrette: Meanwhile, in bowl whisk together tomato juice, oil, vinegar, mustard, sugar, salt and pepper; stir in basil. Arrange salad greens on platter or individual plates; top with fish. Drizzle with vinaigrette.
- Keywords : Main Course; Fish; Mustard; Skillet; Lettuce;
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