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. Here, black sea bass is served on top of polenta that's enriched with a buttery summer squash puree. Garnish with lemon wedges, if desired.

Nathan Gould
Source: EatingWell Magazine, July/August 2016
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Ingredients

Squash Polenta
Fish
Greens

Directions

Instructions Checklist
  • To prepare squash: 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. Let cool slightly and remove the skin. Transfer the flesh to a food processor and puree until smooth.

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  • To season fish: 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.

  • To prepare polenta: 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. Whisking constantly, 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.

  • To prepare fish: Heat grapeseed oil in a large cast-iron skillet over high heat. Season the fish with pepper. Cook, skin-side down and undisturbed, until the skin is crispy (lift the edges with a fish spatula to check), about 3 minutes. Remove from heat. Immediately turn the fish over and leave in the hot pan to finish cooking, 3 minutes more.

  • To prepare greens: Gently toss pea greens (or sprouts) in a bowl with lemon juice, olive oil, fennel pollen (or ground fennel), chives and salt.

  • To serve, divide the polenta among 4 large plates, top with a piece of fish, skin-side up, and garnish with the greens.

Nutrition Facts

420.9 calories; protein 27.8g 56% DV; carbohydrates 27.7g 9% DV; exchange other carbs 2; dietary fiber 4g 16% DV; sugars 6.7g; fat 22.4g 34% DV; saturated fat 5.3g 26% DV; cholesterol 63mg 21% DV; vitamin a iu 1311.1IU 26% DV; vitamin c 26.1mg 44% DV; folate 47.9mcg 12% DV; calcium 115mg 12% DV; iron 1.3mg 7% DV; magnesium 79.2mg 28% DV; potassium 742.3mg 21% DV; sodium 376.1mg 15% DV; thiamin 0.2mg 21% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0
Rating: 4 stars
08/25/2017
This was delicious! Loved how the summer squash flavored the polenta. The texture was perfect and super easy! The fish was crispy and loved the way the fennel enhanced the greens. If there was a way to give it 4 1/2 I would. Will definitely make again! Read More
Rating: 2 stars
11/01/2016
I didn't care for this at all.... I didn't like the texture of the polenta the greens didn't really seem to belong- plus it was a lot of effort for little reward! Will not be making this again. Read More