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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 377.1
  • Total Fat: 20.5 g
  • Cholesterol: 90.5 mg
  • Sodium: 733.4 mg
  • Total Carbs: 24.4 g
  • Dietary Fiber: 6.1 g
  • Protein: 28.4 g

View full nutritional breakdown of Mediterranean Salad with Pan Seared White Fish calories by ingredient
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Mediterranean Salad with Pan Seared White Fish

Submitted by: TEVIAG

Introduction

A delicious, crunchy and flavorful salad with a hint of mediterranean flare. I "made up" this salad one night while trying to come up with a clever way to get my husband to eat more "GREEN"- He LOVES this salad! A delicious, crunchy and flavorful salad with a hint of mediterranean flare. I "made up" this salad one night while trying to come up with a clever way to get my husband to eat more "GREEN"- He LOVES this salad!
Number of Servings: 2

Ingredients

    1 "tub" of Organic Mixed Baby Greens (I use Earthbound Farms fresh herb salad)

    1 stalk, celery - chopped
    1/2 Large cucumber - sliced
    3 small sweet peppers, red, yellow or orange - seeded and chopped (I used the smaller ones for a better flavor)
    2 med. size carrots, peeled and sliced (or you can use the baby carrots if you like-)
    1/2 cup Cherry Tomatoes (optional)
    8-10 Calamata Olives, pitted
    1/4cup Pine Nuts
    1 oz. (or about 1/2 tblsp.) fresh Goat Cheese (soft, not hard)
    Kraft Sun Dried Tomato Vinaigrette

    2 tsp. Chopped Garlic
    1/4 tblsp. Capers (drained from the jar)
    2 Fillets- Mahi Mahi (or other white fish- Tilapia, Flounder, Orange Roughy, etc.)
    Salt & Pepper to taste
    (Kick it up a notch with a dash of Emeril's Essence! - Found in the seasonings section of your grocery)

Directions

In large bowl combine Mixed Greens, Celery, Cucumber, Sweet Peppers, Carrots, Tomatoes & Pine Nuts- Toss together

In a med. shallow pan heat 2 tblsp. Extra Virgin Olive Oil- (Heat on med.) Add Chopped Garlic and Capers to pan and saute.
While garlic and capers are cooking, season fish fillets with salt, pepper and essence - Add fish to pan and cook for 2 minutes. Flip sides and cook for another 2-3 min.

Spoon salad in shallow serving bowls or plates- Add olives. Crumble Goat cheese over salad with fingers- add Vinaigrette- Top with fish fillets and serve.

While the actual serving is for 2 people, the salad mix itself will serve up to 4 (with veggies included). I usually mix my salad greens with the veggies and serve only enough for dinner then save the rest for lunch the next day. Rule of thumb: never add the "wet" ingredients of a salad until just before serving. It prevents soggy and wilty salads!
This is a great crunchy and filling salad dinner. Use your imagination and tastes and add or take away what you like!

Number of Servings: 2.5

Recipe submitted by SparkPeople user TEVIAG.






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Member Ratings For This Recipe

  • This was absolutely wonderful. The only thing that I need to do for my use is re-enter it using Fat Free Feta and Paul Newman lite sun-dried tomato dressing. This is absolutely a keeper. I used cod as it was the only fish I had; however, I do believe that any fish would be good.
    Pris - 7/27/10

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  • This sounds gourmet! I will try it! Thanks! - 7/28/09

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