Pan-Fried Fillets with Tomato Vinaigrette

Author: Canadian Living

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.

  • Portion size 4 servings

Ingredients

  • 4 cod fillets (1 lb/500 g)
  • 4 haddock fillets (1 lb/500 g)
  • 8 cups mixed torn salad greens
Vinaigrette:
  • 1/2 cup tomato juice
  • 1/4 cup olive oil
  • 2 tablespoons wine vinegar
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon granulated sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons chopped fresh basil

Method

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.

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

  • Sodium 382 mg
  • Protein 23 g
  • Calories 241.0
  • Total fat 15 g
  • Cholesterol 49 mg
  • Saturated fat 2 g
  • Total carbohydrate 5 g

%RDI

  • Iron 15.0
  • Fibre 0.0
  • Folate 66.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 33.0
  • Vitamin C 35.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Pan-Fried Fillets with Tomato Vinaigrette

Login