Division of Marketing and Development
Susan Nardizzi, Director
Florida Department of Agriculture and Consumer Services
Adam H. Putnam, Commissioner
Florida Seafood Recipe
Pompano with Ratatouille(Photo Below)
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Seafood-4291
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Ingredients |
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5 tablespoons |
olive oil, divided |
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 |
parsley, chopped |
4 6-ounce |
pompano fillets |
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Preparation
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 oil over medium-high heat. Add the fillets and cook 3-4 minutes on each side until cooked through. Serve topped with the cooked vegetable ratatouille.
Yield
4 servings
Nutritional Value Per Serving
Calories 530, Calories From Fat 303, Total Fat 35g, Saturated Fat 9g, Trans Fatty Acid 0, Cholesterol 85mg, Total Carbohydrates 22g, Protein 35g, Omega 3 Fatty Acid 1g
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Look for "Fresh from Florida" ingredients at your grocery store.
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