Mediterranean Salad with Pan Seared White Fish
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1 "tub" of Organic Mixed Baby Greens (I use Earthbound Farms fresh herb salad)1 stalk, celery - chopped1/2 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, pitted1/4cup Pine Nuts1 oz. (or about 1/2 tblsp.) fresh Goat Cheese (soft, not hard) Kraft Sun Dried Tomato Vinaigrette2 tsp. Chopped Garlic1/4 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)
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.
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.
Nutritional Info 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
Member Reviews
-
MOOOOW
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