5.0 from 3 votes
Pan seared fish with charred corn salad
Succulent pan seared fish served with a charred corn salad is an absolutely delicious, healthy and gluten-free summer dinner recipe.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 342 kcal
Course:
Dinner
Cuisine:
American
Ingredients
For the charred corn salad
- 6 ears of corn
- 2 cups cherry tomatoes chopped
- ½ red onion finely chopped
- 1-2 jalapeños finely chopped
- ½ cup fresh cilantro/coriander
- 2 tbsp olive oil
- 1-2 tbsp lime juice
- salt and pepper to taste
For the fish
- 800 g (28oz) White fish fillets
- 2 tbsp olive oil
- 1-2 tsp salt
- pepper to taste
Instructions
- To make the salad, brush the corn with olive oil and char in a hot pan/skillet or on an outdoor grill until caramelized on all sides.
- Slice the corn off the cobs and transfer to a large mixing bowl.
- Add the chopped tomatoes, red onion, jalapeño and cilantro/coriander then dress with olive oil, lime juice salt and pepper.
- Pre-heat a large frying pan or skillet over medium-high heat.
- Pat the fish fillets dry with paper towels then drizzle with olive oil and season with salt and pepper.
- Rub the oil and seasoning into the fish.
- Add the fish to the hot pan and cook for 3-4 minute per side (depending on thickness) until the fish is golden brown and cooked through.
- Serve the fish with the charred corn salad.
Cup of Yum
Nutrition Information
Calories
342kcal
(17%)
Carbohydrates
6g
(2%)
Protein
41g
(82%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
11g
Cholesterol
100mg
(33%)
Sodium
696mg
(29%)
Potassium
840mg
(24%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
611IU
(12%)
Vitamin C
36mg
(40%)
Calcium
35mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 342
% Daily Value*
| Calories | 342kcal | 17% |
| Carbohydrates | 6g | 2% |
| Protein | 41g | 82% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 100mg | 33% |
| Sodium | 696mg | 29% |
| Potassium | 840mg | 18% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 611IU | 12% |
| Vitamin C | 36mg | 40% |
| Calcium | 35mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.