Nick Usner’s Pan-Fried Fish With Squash Salsa
Serves 4|
Hands-On Time:
20m
|
Total Time:
50m
Ingredients
- 4 tablespoons olive oil
- 1 medium zucchini, diced
- 1 medium summer squash, diced
- 1 yellow bell pepper, diced
- 1/2 small red onion, chopped
- kosher salt and black pepper
- 3 tablespoons red wine vinegar
- 1 tablespoon chopped fresh flat-leaf parsley
- 1 tablespoon chopped fresh basil
- 4 3- to 4-ounce skinless catfish fillets
Directions
- Heat 1 tablespoon of the oil in a medium nonstick skillet over medium-high heat. Add the zucchini, squash, bell pepper, onion, ½ teaspoon salt, and ¼ teaspoon pepper and cook, tossing occasionally, until just tender, 2 to 3 minutes. Transfer to a plate and refrigerate until cool. Wipe out the skillet.
- In a medium bowl, toss the cooled vegetables with the vinegar, parsley, basil, and 2 tablespoons of the oil.
- Heat the remaining tablespoon of oil in the skillet over medium-high heat. Season the fish with ½ teaspoon salt and ¼ teaspoon pepper and cook until opaque throughout, 2 to 3 minutes per side. Serve with the salsa.
Nutritional Information
- Per Serving
- Calories 380
- Fat 27g
- Sat Fat 5g
- Cholesterol 80mg
- Sodium 579mg
- Protein 28g
- Carbohydrate 6g
- Sugar 3g
- Fiber 2g
- Iron 2mg
- Calcium 39mg
What does this mean? See Nutrition 101.
Quick Tip
If the fish is translucent, it needs to cook longer, but if it is milky white or opaque, it's good to go.
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