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
INGREDIENTSSquash Polenta
1 pound yellow summer squash
1 tablespoon extra-virgin olive oil
½ cup finely chopped shallots
½ teaspoon kosher salt
Ground pepper to taste
1 cup whole milk
¾ cup water
½ cup instant polenta
1 tablespoon butter
Fish
1 ¼ pounds skin-on black sea bass or striped bass, scales removed
1 tablespoon kosher salt
3 tablespoons grapeseed oil
¼ teaspoon ground pepper
Greens
1 cup pea greens or pea sprouts
1 teaspoon lemon juice
1 teaspoon extra-virgin olive oil
½ teaspoon fennel pollen or 1/4 teaspoon ground fennel seed
1 tablespoon minced fresh chives
kosher salt
METHOD
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