Seared Fish with Tomato-Tarragon Salsa

Gluten Free
Dairy Free
Health score
48%
Seared Fish with Tomato-Tarragon Salsa
18 min.
4
208kcal

Suggestions


If you're looking for a quick and delicious meal that captures the essence of fresh flavors, look no further than this Seared Fish with Tomato-Tarragon Salsa. Perfectly cooked firm white fish, such as cod or grouper, is seared to golden perfection, ensuring a delightful texture that flakes beautifully when you dig in. The star of this dish is undoubtedly the vibrant tomato-tarragon salsa, a mix of juicy cherry tomatoes, zesty balsamic vinegar, and fresh herbs that add an aromatic kick to each bite.

This recipe ticks all the boxes for a wholesome meal. It's gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions. With just 18 minutes to prepare and cook, you’ll have a satisfying lunch or dinner on the table in no time. The bright flavors of the salsa elevate the dish, while the lemon wedges on the side provide a refreshing burst of acidity that complements the savory fish.

Whether you're cooking for a family dinner or impressing guests with minimal effort, this dish delivers. Serve it alongside a fresh salad or your favorite side dish, and you have a complete meal that is as beautiful as it is delicious. Get ready to indulge in a seafood experience that will beckon you back for seconds!

Ingredients

  • tablespoon balsamic vinegar 
  • teaspoons blackened seasoning 
  • tablespoons capers 
  • cup cherry tomatoes chopped
  • 0.3 teaspoon tarragon dried
  • tablespoons parsley fresh chopped
  • tablespoons green onions finely chopped
  • servings lemon wedges 
  • tablespoon olive oil 
  • 0.3 teaspoon salt 
  • 24 ounce fish fillets white firm (such as cod, grouper, or mahimahi)

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 8 ingredients in a small bowl. Stir to blend and set aside.
  2. Sprinkle both sides of fillets with blackened seasoning.
  3. Place a large nonstick skillet over medium- high heat until hot. Coat pan with cooking spray; add fillets, and cook 3 to 4 minutes on each side or until fish flakes easily when tested with a fork.
  4. Remove from heat; place 1 fillet on each of 4 dinner plates. Spoon salsa evenly over fillets.
  5. Serve with lemon wedges.

Nutrition Facts

Calories208kcal
Protein66.53%
Fat27.98%
Carbs5.49%

Properties

Glycemic Index
52.38
Glycemic Load
0.46
Inflammation Score
-6
Nutrition Score
18.988261056983%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
4.31mg
Luteolin
0.05mg
Kaempferol
5.33mg
Myricetin
0.31mg
Quercetin
7.5mg

Nutrients percent of daily need

Calories:207.72kcal
10.39%
Fat:6.5g
10%
Saturated Fat:1.5g
9.37%
Carbohydrates:2.87g
0.96%
Net Carbohydrates:2.3g
0.84%
Sugar:1.65g
1.84%
Cholesterol:85.05mg
28.35%
Sodium:617.74mg
26.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.78g
69.55%
Selenium:71.36µg
101.95%
Vitamin B12:2.69µg
44.79%
Vitamin K:45.53µg
43.36%
Vitamin D:5.27µg
35.15%
Vitamin B3:6.92mg
34.59%
Phosphorus:303.58mg
30.36%
Potassium:625.56mg
17.87%
Vitamin B6:0.31mg
15.67%
Vitamin C:12.48mg
15.13%
Magnesium:53.2mg
13.3%
Folate:52µg
13%
Vitamin E:1.46mg
9.74%
Copper:0.18mg
8.92%
Vitamin B5:0.89mg
8.9%
Iron:1.54mg
8.54%
Vitamin A:391.53IU
7.83%
Vitamin B2:0.13mg
7.48%
Manganese:0.13mg
6.45%
Vitamin B1:0.09mg
5.86%
Zinc:0.67mg
4.46%
Calcium:30.52mg
3.05%
Fiber:0.57g
2.28%
Source:My Recipes