Seared and Steamed Fish photo of finished dish not available
Fish can be tricky at home. This recipe from Prevention Magazine is a way to have the nice texture of a seared outside, but still moist and tender on the inside. I haved tried this with tilapia and Atlantic salmon, but it should work for cod, halibut, perch, sea bass, or other firm-flesh fish. Adding herbs like dill to the fish before searing will rev up the flavor on mild fish. The sea bass option can be topped  style with lime and salsa, Pescado a la veracruzana. Keep it traditional with some lemon juice or see my low-fat tartar souce option.

Ingredients:

  • 2 T canola oil (better than olive oil at high temps)
  • 4 fish filets or steaks at 1" thick

Preparation:

  1. Heat oil in large skillet over medium-high heat until very hot
  2. Season rinsed fish with salt and pepper
  3. Saute in pan for about 2 minutes (1 minute for 1/2" thick)
  4. Turn fish over and cover with tight-fitting lid.
  5. Remove pan from heat and let fish steam until done, about 10 minutes (only 5 minutes for 1/2"-thick, but up to 14 minutes for 1.5"-thick fish)
Nutrition:
160 calories per serving and you know that the Omega 3 counts is great for this recipe depending on the fish you use. 		Yield:
4 servings. Total time about 20 minutes.
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