Image
main content start
How to Make Fillet with Shallot, Zucchini & Tomato
This dish is filled with color and extra nutrients from the added veggies.
4servings
1/4 of recipe
Print Recipe >
Step-By-Step Instructions:
- Heat sauté pan and lightly film with olive oil. Sauté shallot and garlic until shallot starts to become translucent. Add zucchini and sauté 1-2 minutes. Remove from pan.
- Add fish and sauté until golden on each side. Add white wine or stock to deglaze pan. Add chopped tomatoes and fresh basil. Heat thoroughly.
- Serve with a pasta, rice, couscous, or crusty whole-grain Italian bread.
Nutrition facts
4 Servings
-
Serving Size
1/4 of recipe
- Amount per serving Calories 195
-
Total Fat
4.5g
- Saturated Fat 0.7g
- Trans Fats 0g
- Cholesterol 35mg
- Sodium 520mg
-
Total Carbohydrate
10g
- Dietary Fiber 3g
- Total Sugars 0g
- Added Sugars 0g
- Protein 26g
- Potassium 0mg
- Phosphorous 0mg
Ingredients
thick white fillet of fish (cut into 4 portions (cod, snapper, thick flounder, or thick tilapia))
1 lbs
fine sea salt
3/4 tsp
ground black pepper
1/4 tsp
Extra Virgin Olive Oil
1 tsp
shallots (minced)
2
garlic (minced)
1 clove
small zucchini (4-6 inches long, sliced into 1/4-inch rounds)
4
dry white wine or chicken or fish stock
3/4 cup
very ripe plum tomatoes (chopped)
4
fresh basil (chopped)
1/2 cup
Reviews & Ratings