Pan-seared Tilefish with Roasted Vegetables and Curry Jus

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.


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Filed under All Posts, Healthy Options, Recipes, Seafood, Uncategorized

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