Recipe: Pan-Seared Red Snapper with Olive Crust

PAN-SEARED RED SNAPPER WITH OLIVE CRUST

"Pan searing is a great low-fat way to prepare fish. In this savory dish, searing keeps the crumb crust crisp, while sealing in the juices of the tender snapper."

1 1/3 cups fresh bread crumbs
1/4 cup chopped fresh oregano
16 pitted and finely chopped Kalamata olives
2 tablespoons grated Parmesan cheese
1/2 teaspoon ground black pepper
4 red snapper fillets (4 ounces each)*

In a shallow bowl, combine the bread crumbs, oregano, olives, Parmesan, and pepper. Firmly press the fillets into the mixture to create a uniform coating on both sides. Coat the top of the fillets with no-stick spray.

Coat a large cast-iron skillet with no-stick spray. Set over medium-high heat until hot. Add the fillets and cook for 3 to 4 minutes on each side, or until the fish is opaque and flakes easily when tested with a fork.

*Red snapper is a bony fish. Ask your fishmonger to debone and skin your fillets.

Makes 4 servings

Nutritional analysis per serving: 202 calories, 4.1g fat, 19 percent of calories from fat, 30.9g protein, 8.6g carbohydrates, 0.4g dietary fiber, 56mg cholesterol, 252mg sodium.

Source: Prevention's Health Guaranteed Cookbook