Food & Drink

Recipe of the Day: A skinny but delicious dinner

Skinny Seared Fish with Fresh Tomato Salsa
Skinny Seared Fish with Fresh Tomato Salsa



1 pound fingerling potatoes, halved if necessary to make same size

1 teaspoon olive oil

1 teaspoon herbes de Provence

1/4 teaspoon salt


1 cup diced tomato

2 tablespoons diced shallot

2 cloves garlic, finely chopped

2 tablespoons lemon juice

1/8 teaspoon salt


4 (4-ounce) filets white fish (mahi mahi or cod)

2 teaspoons olive oil

1/2 teaspoon herbes de Provence

1/4 teaspoon salt

1/4 cup shredded fresh basil leaves

Heat oven to 425 degrees. Line cookie sheet with sides with foil; set aside.

In large bowl, mix potato ingredients; toss to coat. Spread in single layer on cookie sheet. Roast 20 to 25 minutes or until potatoes are tender when pierced with paring knife.

Meanwhile, in medium bowl, mix salsa ingredients; set aside.

Rub fish with 1 teaspoon oil, 1/2 teaspoon herbes de Provence and 1/4 teaspoon salt; set aside.

In 10-inch nonstick skillet, heat remaining 1 teaspoon oil over medium-high heat. Sear fish 4 to 5 minutes, or until it releases easily from pan. Turn; cook 4 to 5 minutes on other side or until cooked to internal temperature of 145 degrees and fish flakes easily with fork.

Divide potatoes and fish among 4 plates. Top each piece of fish with salsa and basil.

Serves 4, each serving with 230 calories, 4.5 grams fat, 85 mg cholesterol, 480 mg sodium, 23 grams carbohydrates, 3 grams fiber, 3 grams sugar, 24 grams protein. Exchanges:1/2 starch, 1 other carbohydrate, 1/2 vegetable, 3 very lean meat, 1/2 fat. Carbohydrate choice:1 1/2.

Betty Crocker