Pompano with Ratatouille
Recipe courtesy of Florida Agriculture Bureau of Seafood and Aquaculture.
5 tablespoons olive oil - divided use
1 cup yellow onion, chopped
3 cloves garlic, finely chopped
3 medium red tomatoes, chopped
1 small eggplant, diced
2 medium red bell peppers, diced
2 medium zucchini, diced
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon fresh basil, chopped
1 tablespoon chopped fresh flat-leaf parsley
4 (6-ounce) pompano fillets
- Heat 3 tablespoons of oil in a large skillet over medium heat. Add onion and garlic; sauté 5 minutes until softened. Add tomatoes, eggplant, peppers and zucchini; lower heat to medium-low. Simmer until the vegetables are tender, stirring occasionally.
- Add the lemon juice, salt, and pepper; stir in the basil and parsley. Reduce heat and keep warm.
- In a clean sauté pan, heat the remaining 2 tablespoons vegetable oil over medium-high heat. Add the fillets and cook 3 to 4 minutes on each side until cooked through.
- Serve fillets topped with the cooked vegetable ratatouille.
Makes 4 servings.
Nutritional Information Per Serving (1/4 of recipe): Calories: 530; Calories From Fat: 303; Total Fat: 35g; Saturated Fat: 9g; Cholesterol: 85mg; Total Carbs: 22g; Protein: 35g.
Recipe and photograph courtesy of Florida Agriculture Bureau of Seafood and Aquaculture.