How to Make Fillet with Shallot, Zucchini & Tomato
This dish is filled with color and extra nutrients from the added veggies.
4servings
1/4 of recipe
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Step-By-Step Instructions:
- Heat sauté pan and lightly film with olive oil. Sauté shallot and garlic until shallot starts to become translucent. Add zucchini and sauté 1-2 minutes. Remove from pan.
- Add fish and sauté until golden on each side. Add white wine or stock to deglaze pan. Add chopped tomatoes and fresh basil. Heat thoroughly.
- Serve with a pasta, rice, couscous, or crusty whole-grain Italian bread.
Nutrition facts
4 Servings
-
Serving Size
1/4 of recipe
-
Amount per serving
Calories
195
- % Daily value*
-
Total Fat
4.5g
6%-
Saturated Fat
0.7g
4%
-
Saturated Fat
-
Cholesterol
35mg
12% -
Sodium
520mg
23% -
Total Carbohydrate
10g
4%-
Dietary Fiber
3g
11%
-
Dietary Fiber
-
Protein
26g
Ingredients
thick white fillet of fish (cut into 4 portions (cod, snapper, thick flounder, or thick tilapia))
1 lbs
fine sea salt
3/4 tsp
ground black pepper
1/4 tsp
Extra Virgin Olive Oil
1 tsp
shallots (minced)
2
garlic (minced)
1 clove
small zucchini (4-6 inches long, sliced into 1/4-inch rounds)
4
dry white wine or chicken or fish stock
3/4 cup
very ripe plum tomatoes (chopped)
4
fresh basil (chopped)
1/2 cup