Watercress Salad with Pan-Seared Mahimahi

Tomatoes boost vitamin C and deliver lycopene. Shallots are particularly high in phenols, a compound that may protect against cancer. Rounding out the dish with a lean fish delivers heart-healthy protein and fat.

Yield: 2 servings

Ingredients

• 2 1/2  teaspoons  extravirgin olive oil, divided
• 2  (6-ounce) mahimahi fillets
• 1/4  teaspoon  salt, divided
• 1/4  teaspoon  freshly ground black pepper, divided
• 2  cups  watercress
• 2  cups  torn Bibb lettuce
• 1/2  cup  chopped yellow tomato
• 1/2  cup  chopped red tomato
• 1/4  cup  thinly sliced shallots
• 1  tablespoon  red wine vinegar
• 1  tablespoon  balsamic vinegar
• 2  teaspoons  honey
• 1/2  teaspoon  Dijon mustard

Preparation

1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with 1/8 teaspoon salt and 1/8 teaspoon pepper. Add fish to pan; cook 4 minutes or until browned. Carefully turn fish over; cook 3 minutes or until fish flakes easily when tested with a fork or desired degree of doneness. Remove fish from pan; keep warm.

2. Combine watercress, lettuce, tomatoes, and shallots in a large bowl. Combine vinegars, honey, mustard, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper in a small bowl; gradually add remaining 1 1/2 teaspoons oil, stirring with a whisk. Pour vinaigrette over lettuce mixture; toss gently to coat. Arrange 2 1/2 cups lettuce mixture on each of 2 plates; top each serving with 1 fillet.

Nutritional Information

Calories:

220 (28% from fat)

Fat:

6.9g (sat 1.1g,mono 4.3g,poly 1g)

Protein:

26.1g

Carbohydrate:

13.4g

Fiber:

1.9g

Cholesterol:

93mg

Iron:

2.7mg

Sodium:

468mg

Calcium:

95mg