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Fillet with Shallot, Zucchini & Tomato
10 min prep time
20 min cook time
4servings
How to Make Fillet with Shallot, Zucchini & Tomato
This dish is filled with color and extra nutrients from the added veggies.
10 min prep time
20 min cook time
4servings
1 fish fillet + ½ cup veggies
Print Recipe >
Step-By-Step Instructions:
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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.
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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.
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Serve with a pasta, rice, couscous, or crusty whole-grain Italian bread.
Nutrition facts
4 Servings
-
Serving Size
1 fish fillet + ½ cup veggies
- Amount per serving Calories 140
- % Daily value*
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Total Fat
2g
3%
- Saturated Fat 0g 0%
- Trans Fats 0g
- Cholesterol 50mg 17%
- Sodium 440mg 19%
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Total Carbohydrate
9g
3%
- Dietary Fiber 2g 7%
- Added Sugars 0g 0%
- Protein 23g
- Potassium 890mg 19%
Ingredients
thick white fillet of fish (cut into 4 portions (cod, snapper, thick flounder, or thick tilapia))
1 lbs
Kosher Salt
1/2 tsp
ground black pepper
1/4 tsp
Extra Virgin Olive Oil
1 tsp
shallots (minced)
2 whole
garlic (minced)
1 clove
zucchini (4-6 inches long, sliced into 1/4-inch rounds)
4 small
dry white wine or chicken or fish stock (reduced sodium)
3/4 cup
very ripe plum tomatoes (chopped)
4 med
fresh basil (chopped)
1/2 cup
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