Pan-Fried Fillets with Hot Herb Vinaigrette

Author: Canadian Living

Serve with: Crusty French bread and steamed green vegetables. This tried-and-true, simple yet elegant French home or bistro preparation can be used for practically any fish fillet: pickerel, catfish, tilapia, flounder, turbot, halibut, grouper, snapper or even mackerel.

  • Portion size 4 servings

Ingredients

  • 1 lb fish fillet
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 tablespoons olive oil
  • 1 clove garlic minced
  • 1 tablespoon white wine vinegar
  • 1 tablespoon cider vinegar
  • 2 tablespoons chopped fresh parsley
  • 1 1/2 teaspoon chopped fresh tarragon
  • 1 1/2 teaspoon chopped thyme
  • 1 1/2 teaspoon chopped oregano

Method

Season fish with all but pinch each of the salt and pepper. In nonstick skillet, heat 1 tbsp (15 mL) of the oil over medium-high heat; cook fish, turning once, until fish flakes easily when tested, 7 to 10 minutes. Transfer to plate; keep warm.

Add garlic and vinegar to pan; whisk in parsley, tarragon and remaining oil, salt and pepper. Pour over fish.

Nutritional facts <b>Per serving:</b> about

  • Sodium 346 mg
  • Protein 22 g
  • Calories 198.0
  • Total fat 12 g
  • Cholesterol 98 mg
  • Saturated fat 1 g
  • Total carbohydrate 1 g

%RDI

  • Iron 12.0
  • Fibre 0.0
  • Folate 5.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 12.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 3.0
  • Vitamin C 3.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pan-Fried Fillets with Hot Herb Vinaigrette

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