Pan-Seared Haitian Fish with Plantain Mash and Tomato Salad

Name: Pan-Seared Haitian Fish with Plantain Mash and Tomato Salad
Prep time: 15 min
Cook time: 14 min
Total time: 29 min
Yield: 8 servings
Cuisine: Haitian
Ingredients: 2 pound white fish fillets (firm); 3 tablespoon olive oil (extra virgin); 2 tablespoon fresh lime juice; 2 clove garlic (minced); 1 teaspoon dried oregano; 0.5 teaspoon ground cumin; 0.75 teaspoon salt; 0.25 teaspoon black pepper (ground); 4 green plantains (large, peeled, cut into 1-inch pieces); 4 cup water; 2 tablespoon butter; 0.25 cup heavy cream; 2 beefsteak tomatoes (ripe, sliced); 0.5 red onion (medium, thinly sliced); 0.25 cup fresh parsley (chopped); 1 pinch black pepper (ground)

Flaky white fish seasoned with vibrant Haitian spices, pan-seared to perfection, served with a savory, creamy plantain mash and a light tomato and onion salad.

Prep: 15 min
Cook: 14 min
Total: 29 min
Servings: 8
Cuisine: Haitian
Difficulty: Easy
Cost: $4.23/serving

Dietary

Gluten-Free
Nut-Free
Egg-Free
Pescatarian
Soy-Free
Low-Fat
Low-Saturated-Fat
Low-Calorie

Ingredients

2 pound white fish fillets (firm)
3 tablespoon olive oil (extra virgin)
2 tablespoon fresh lime juice
2 clove garlic (minced)
1 teaspoon dried oregano
0.5 teaspoon ground cumin
0.75 teaspoon salt
0.25 teaspoon black pepper (ground)
4 green plantains (large, peeled, cut into 1-inch pieces)
4 cup water
2 tablespoon butter
0.25 cup heavy cream
2 beefsteak tomatoes (ripe, sliced)
0.5 red onion (medium, thinly sliced)
0.25 cup fresh parsley (chopped)
1 pinch black pepper (ground)

Instructions

Season the white fish fillets with 1 tablespoon fresh lime juice, 2 cloves minced garlic, dried oregano, 1/2 teaspoon ground cumin, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Set aside.
In a medium pot, combine the peeled and cut green plantains with 4 cups of water. Bring to a boil, then reduce heat and simmer for 10-12 minutes, or until plantains are very tender. Drain thoroughly.
While plantains cook, prepare the tomato salad. In a medium bowl, combine the sliced beefsteak tomatoes, thinly sliced red onion, and 1/4 cup chopped fresh parsley. Whisk together 1 tablespoon fresh lime juice, 1 tablespoon olive oil, 1/4 teaspoon salt, and a pinch of black pepper. Pour dressing over the salad and toss gently.
Once plantains are tender, return them to the empty pot. Add 2 tablespoons of butter and 1/4 cup heavy cream. Mash the plantains until smooth and creamy. Taste and season with additional salt and pepper if needed. Keep warm.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the seasoned fish fillets and sear for 3-4 minutes per side, or until cooked through and flaky.
Serve the pan-seared fish immediately with generous portions of plantain mash and the fresh tomato salad.

Notes

Ensure the fish is patted dry before seasoning for a better sear. For convenience, you can mash the plantains with a fork or potato masher.

Nutrition (per serving)

Calories: 310
Protein: 19.6 g
Carbohydrates: 34.6 g
Fat: 10.9 g
Fiber: 3.7 g
Sodium: 592 mg
Saturated Fat: 4.4 g
Sugar: 16.6 g
Cholesterol: 68 mg