Recipe For Success
DTB Pan-Roasted Gulf Fish with Chickpea Cassoulet
Makes 4 servings
1 tablespoon olive oil, divided
½ teaspoon garlic, diced
1 Calabrian chili pepper (jarred, packed in oil)
1 carrot, diced small
1 onion, diced small
1 stalk celery, diced small
2 cups chickpeas, cooked
4 7-9-ounce skin-on filets gulf fish
1 teaspoon cornstarch
½ teaspoon salt, divided
Pepper to taste
¼ pound small tri-color carrots
¼ cup cane vinegar
1 tablespoon fresh thyme
1 tablespoon parsley chopped
1 tablespoon chives, chopped
2 tablespoons reduced fat Greek yogurt or sour cream
Preheat oven to 350 degrees.
In a large skillet over medium heat, sauté garlic, chili pepper, carrot, onion, and celery in olive oil until slightly translucent. Add chickpeas and heat.
Remove one-third of chickpea mixture. Add to food processor and blend till creamy, then mix back into chickpea blend. Set aside.
Dust skin side of fish with corn starch, pepper, and dash of salt. Season flesh side with dash of salt and pepper. Heat ½ tablespoon oil in large cast iron skillet. Place fish into skillet, skin-side down, and press gently. Once fish starts to relax, place into oven for 6-8 minutes or until fish is completely cooked.
Using a mandolin or knife, shave carrots into thin slices. Keep carrot top “flower” and toss the tops and mandolin-thin slices with cane vinegar with a dash of salt and pepper.
Spread chickpea cassoulet into bottom of plates. Top with fish, placed flesh-side down, with skin-side up. Finish off with Greek yogurt, fresh thyme, parsley, and chives. Add salt and pepper to taste. Garnish with tri-color baby carrots.
Per serving: 660 calories, 20 grams fat, 3.5 grams saturated fat, 68 grams carbohydrates, 500 mg sodium, 19 grams fiber, 14 grams sugar, 55 grams protein.