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In this healthy seared fish recipe, salting the fish's skin draws out the moisture, which helps it get nice and crispy in the hot pan.
MAKES 4 SERVING/ TOTAL TIME 60 MINUTES
INGREDIENTSMETHOD
Preheat oven to 375 degrees F. Coat a rimmed baking sheet with cooking spray. Cut squash in half lengthwise and scoop out any seeds. Place cut-side down on the prepared baking sheet. Bake until tender, 30 to 35 minutes. Cut fish into 4 portions. Score the skin with diagonal cuts every 1/2 inch or so, slicing the skin but not the flesh beneath. Season the skin side with 1 tablespoon salt. Place skin-side down on a plate lined with paper towels and refrigerate for 30 minutes. Rinse the fish with cold water and pat dry. Return to the refrigerator until ready to cook. Heat 1 tablespoon olive oil in a large saucepan over medium heat. Add shallots; cook, stirring often, until translucent, 2 to 3 minutes. Season with 1/2 teaspoon salt and pepper. Add milk and water; bring to a simmer. add polenta in a slow, steady stream. Reduce heat to low; cook, whisking, until thickened, 2 to 3 minutes. Stir in butter and the squash puree. Remove from heat; cover to keep warm. Heat grapeseed oil in a large cast-iron skillet over high heat. Season the fish with pepper.
Nutrition Value
421 Kcal,
22.4g fat,
5.3g saturated fat,
4g fiber,
27.8g protein,
27.7g carbs