Seared-and-Steamed Fish - 0g Carbs, 0g Fiber
From: www.prevention.com
You can use this technique for any medium firm to firm-textured fish,
either steaks or fillets. We experimented with tilapia, hake, perch,
sea bass, cod, halibut, salmon, swordfish, and sturgeon with excellent
results.
Cooking: Healthy Fish Recipes
Serve up this super-healthy dinner
By Laura B. Russell
Our little-known method ensures golden, tender seafood. Just sear the
fish on one side, cover, remove from the heat, and wait 10 minutes.
The fish cooks gently in its own steam and, even if you're not precise
about timing, always comes out moist--with almost no added fat!
DRY the fish thoroughly with paper towels so it will brown. Frozen fish
exudes lots of moisture, making this step especially important.
LEAVE the fish alone while it's browning. Don't poke and prod it or try
to move it around. Let it be for 2 full minutes.
FLIP the fish so the appetizingly browned side is on top. While steaming,
the underside will brown a little bit but not as much.
TRAP the steam from the hot fish with a tight-fitting lid. If you don't
have one, cover the pan with foil. Remove from heat. And no peeking!
For success
Get the pan very hot so the fish starts browning as soon as it goes in. Nonstick and well-seasoned cast-iron skillets both work well.
Use an oil that can take the heat, such as canola, corn, or peanut. Olive
oil burns at a lower temperature.
Flavor with herbs, if you like, by topping each piece with a couple of
thyme sprigs or one rosemary sprig. The steaming intensifies the herb
flavor so the fish is imbued with it. You can do the same thing with
lemon slices.
Top with an instant sauce. Try a spoonful of tapenade or salsa.
--> Master Recipe
Seared-and-Steamed Fish
Work time: 10 min
Total time: 20 min
Servings: 4
2 tsp canola oil
4 cod or other fish steaks or fillets, about 1" thick (about 6 oz each)
1. HEAT oil in large nonstick or cast-iron skillet over medium-high heat
until very hot, about 3 minutes. Season fish with salt and pepper. Put in
pan and cook until golden brown, about 2 minutes.
2. TURN fish and cover pan with tight-fitting lid. Remove pan from heat
and let fish steam until just done, about 10 minutes.
Servings: 4
Nutrition per Serving:
160 Calories, 3.5g Fat, 0.5g Sat Fat, 73mg Cholesterol, 30g Protein,
0g Carbs, 0g Fiber, 92mg Sodium
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