Seared Whitefish with Sweet Corn, Kohlrabi, and Tomato Compote Recipe

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Seared Whitefish with Sweet Corn, Kohlrabi, and Tomato Compote
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Ingredients
12
Count
Nutrition
1386
Calories
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Ingredients:

Directions:

  1. Prepare the compote: In a medium saucepan, heat 2 tablespoons of the olive oil over medium heat and add the shallots and garlic. Cover and cook the mixture until it is soft. Add the tomatoes, reduce the heat, and continue cooking uncovered until thickened. Season to taste with salt, pepper, and sugar. Stir in the chopped basil and thyme. The compote will be thick, like tomato jam.
  2. Bring a medium saucepan of salted water to a boil. Meanwhile, with a vegetable peeler, peel off the skin of the kohlrabi and discard; cut each kohlrabi into 1/2-inch wedges. Cook in the boiling water until the tip of a knife pierces through easily, about 10 minutes. Drain and set aside.
  3. Preheat the oven to 350°F.
  4. Pat the whitefish fillets dry and season generously with salt and pepper. In a large ovenproof skillet, heat the grapeseed oil over medium-high until almost smoking. Add the fish and cook on both sides until nicely browned, about 4 minutes per side. If necessary to finish cooking the fish, transfer the skillet to the oven for about 5 minutes, or until the fish is slightly firm to the touch.
  5. While the fish is cooking, heat the remaining teaspoon of olive oil in a sauté pan and cook the kohlrabi and corn to heat through, seasoning to taste with salt and pepper.
  6. Place the vegetables in the middle of warmed serving plates. Transfer the whitefish from the oven to the center of each plate, spoon a little compote over each fillet, and serve.
  7. The Summertime Anytime Cookbook Copyright © 2008 by Beverly Hills Farmers Market, Inc.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1385.76 Kcal (5802 kJ)
Calories from fat 649.94 Kcal
% Daily Value*
Total Fat 72.22g 111%
Cholesterol 136mg 45%
Sodium 232.4mg 10%
Potassium 4098.82mg 87%
Total Carbs 133.03g 44%
Sugars 56.74g 227%
Dietary Fiber 26.37g 105%
Protein 68.31g 137%
Vitamin C 167.6mg 279%
Iron 7.2mg 40%
Calcium 341.6mg 34%
Amount Per 100 g
Calories 94.9 Kcal (397 kJ)
Calories from fat 44.51 Kcal
% Daily Value*
Total Fat 4.95g 111%
Cholesterol 9.31mg 45%
Sodium 15.92mg 10%
Potassium 280.69mg 87%
Total Carbs 9.11g 44%
Sugars 3.89g 227%
Dietary Fiber 1.81g 105%
Protein 4.68g 137%
Vitamin C 11.5mg 279%
Iron 0.5mg 40%
Calcium 23.4mg 34%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 32.9
    Points
  • 37
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol

Bad Points

  • High in Sugar,
  • High in Total Fat

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