Tilefish is comparable to snapper or grouper with firm white meat and a mild flavor. It is also a very lean fish. This is the perfect example of a healthy and low-cal dish that’s bursting with satisfying flavors!
- 1 lb Tilefish, de-boned and cut into three fillets
- 1/4 cup flour
- 1 cup vegetable broth
- 1 tsp yellow curry powder
- 1 large tomato, diced (whole tomato)
- 1 bay leaf
- 1 garlic clove
- 1 white eggplant
- 1 zucchini
- 1/2 red onion
- 2 carrots, chopped small
- olive oil
- salt and pepper
Preheat oven to 450 F and chop eggplant, zucchini, onion and carrots. Place all vegetables on a baking sheet with a drizzle of olive oil, salt and pepper. Roast for about 20 minutes until vegetables are tender.
While vegetables are roasting heat olive oil in a medium saute pan over medium-high heat. Season fish fillets and coat lightly in flour. Once oil is hot add fish and sear on both sides for 2-3 minutes each (will not be fully cooked). Remove from pan and place on a plate covered with foil.
Add to the pan garlic and tomatoes and saute for about 2-3 minutes. Add vegetable broth, curry and bay leaf. Bring to a boil and then reduce heat to medium-low. Transfer fish back to pan along with any juices acquired. Cook for about 5-7 minutes longer or until fish is cooked through. Add vegetables to the pan and serve immediately.