0 from 6 votes
Fish with Spicy Salsa
Super fast to prepare, this is a light, fresh, healthy dinner that's a satisfying meal for less than 500 calories. By setting the salsa aside, it sweats and the juices become the "sauce" for this recipe without the need to use tons of oil! I made this spicy - Salsa Picante (which means spicy) - but you can just as just omit the chili if you prefer! I added eggplant slices to fill this out, add nutrition and interest to the dish - but this is optional.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 2
Calories: 422 kcal
Course:
Lunch , Dinner
Cuisine:
Italian
Ingredients
Spicy Salsa
- 2 ripe tomatoes , deseeded and diced (Note 1)
- 1/2 tsp fresh chili , finely chopped (or 1/4 tsp red pepper flakes)
- 2 tsp extra virgin olive oil
- 1/4 tsp salt
- black pepper
- 1/4 cup , packed, basil leaves
Fish
- 6 slices eggplant , 1cm / 1/2" thick
- 2 x 150g / 5oz fish fillets (I used perch)
- salt and pepper
- 1 tbsp plain flour
- 1 tbsp oil
To Serve
- 4 slices sourdough bread , toasted
Instructions
- Combine the Spicy Salsa ingredients except basil in a bowl. Set aside for 20 minutes to sweat so juices seep and the tomatoes soften.
- Season eggplant and fish generously with salt and pepper. Then dust fish with flour, shaking off excess.
- Heat 1/2 tbsp oil in a non stick skillet over high heat. Add the eggplant and cook each side until charred and softened - about 2 minutes first side, 1 1/2 minutes second side. Remove onto a plate.
- Heat remaining oil. Add fish and cook until light golden on both sides, pressing down with an egg flip to brown it evenly.
- Tear basil leaves with your hands and toss through the salsa.
- To serve, place 3 eggplants on each plate, top with a piece of fish and spoon over the salsa + juices. Serve with toasted sourdough on the side.
Cup of Yum
Notes
- To deseed tomatoes, cut in half then use a spoon to scoop out the water flesh and seeds. Then dice the tomato to use for the recipe.
- This recipe is great with any type of fish that can be pan seared quickly.
- Nutrition per serving for complete meal as shown in the photos INCLUDING bread.
Nutrition Information
Serving
458g
Calories
422cal
(21%)
Carbohydrates
42.6g
(14%)
Protein
34.6g
(69%)
Fat
13.3g
(20%)
Saturated Fat
1.2g
(6%)
Cholesterol
60mg
(20%)
Sodium
428mg
(18%)
Potassium
566mg
(16%)
Fiber
6.7g
(27%)
Sugar
10.7g
(21%)
Vitamin A
1000IU
(20%)
Vitamin C
26.4mg
(29%)
Calcium
360mg
(36%)
Iron
2.3mg
(13%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 422
% Daily Value*
| Serving | 458g | |
| Calories | 422cal | 21% |
| Carbohydrates | 42.6g | 14% |
| Protein | 34.6g | 69% |
| Fat | 13.3g | 20% |
| Saturated Fat | 1.2g | 6% |
| Cholesterol | 60mg | 20% |
| Sodium | 428mg | 18% |
| Potassium | 566mg | 12% |
| Fiber | 6.7g | 27% |
| Sugar | 10.7g | 21% |
| Vitamin A | 1000IU | 20% |
| Vitamin C | 26.4mg | 29% |
| Calcium | 360mg | 36% |
| Iron | 2.3mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet.