Tangy Pan-Seared Fish with Vinagrete Salad

Name: Tangy Pan-Seared Fish with Vinagrete Salad
Prep time: 12 min
Cook time: 10 min
Total time: 22 min
Yield: 6 servings
Cuisine: Brazilian
Ingredients: 1.5 pound white fish fillets (about 1-inch thick); 0.5 teaspoon salt (divided); 0.25 teaspoon black pepper; 2 tablespoon olive oil (divided); 1 cup instant couscous; 1.25 cup vegetable broth (heated); 1 tablespoon fresh lemon juice; 2 tablespoon fresh parsley (chopped); 0.5 red onion (finely diced); 2 Roma tomatoes (seeded and diced); 0.5 cucumber (peeled and diced); 2 tablespoon red wine vinegar; 1 tablespoon fresh cilantro (chopped)

Light and fresh pan-seared white fish fillets served with a bright, zesty Brazilian 'vinagrete' salsa and fluffy lemon-herb couscous, creating a quick and elegant meal.

Prep: 12 min
Cook: 10 min
Total: 22 min
Servings: 6
Cuisine: Brazilian
Difficulty: Easy
Cost: $3.99/serving

Dietary

Dairy-Free
Nut-Free
Egg-Free
Low-Fat
Low-Sugar
Low-Saturated-Fat
Low-Cholesterol
Low-Calorie

Ingredients

1.5 pound white fish fillets (about 1-inch thick)
0.5 teaspoon salt (divided)
0.25 teaspoon black pepper
2 tablespoon olive oil (divided)
1 cup instant couscous
1.25 cup vegetable broth (heated)
1 tablespoon fresh lemon juice
2 tablespoon fresh parsley (chopped)
0.5 red onion (finely diced)
2 Roma tomatoes (seeded and diced)
0.5 cucumber (peeled and diced)
2 tablespoon red wine vinegar
1 tablespoon fresh cilantro (chopped)

Instructions

For the couscous: Place 1 cup instant couscous in a heatproof bowl. Pour 1 and 1/4 cups heated vegetable broth over the couscous. Cover with a plate and let stand for 5 minutes, or until the liquid is absorbed. Fluff with a fork, then stir in 1 tablespoon fresh lemon juice and 1 tablespoon chopped fresh parsley. Season with a pinch of salt if needed.
For the vinagrete: In a small bowl, combine the finely diced 1/2 red onion, diced Roma tomatoes, diced 1/2 cucumber, 2 tablespoons red wine vinegar, 1 tablespoon fresh cilantro, 1 tablespoon olive oil, a pinch of salt, and a pinch of black pepper. Stir well and set aside.
Pat the 1 and 1/2 pounds white fish fillets dry with paper towels. Season both sides with the remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper.
Heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat. Once shimmering, add the fish fillets. Cook for 3-5 minutes per side, depending on thickness, until opaque and flaky. Do not overcrowd the pan; cook in batches if necessary.
Serve the pan-seared fish immediately with a generous spoonful of vinagrete salad and a side of lemon-herb couscous.

Notes

Ensure your fish is completely dry before searing to get a better crust. For extra flavor, a squeeze of fresh lime juice can be added to the fish after cooking.

Nutrition (per serving)

Calories: 272
Protein: 22.5 g
Carbohydrates: 31.1 g
Fat: 5 g
Fiber: 3.3 g
Sodium: 696 mg
Saturated Fat: 0.7 g
Sugar: 2.7 g
Cholesterol: 50 mg