Crispy-Skin Fish Fillets with Wilted Escarole Recipe

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Crispy-Skin Fish Fillets with Wilted Escarole
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  1. Line baking sheet with plastic wrap. Arrange fish, skin side up, on sheet. Spread coarse salt generously on skin to coat completely. Chill uncovered 1 hour.
  2. Preheat oven to 475°F. Rinse salt off fish; pat until very dry. Place fish, skin side up, on work surface. Using large knife with edge of blade perpendicular to skin, scrape surface of skin to remove any moisture, wiping blade clean often. Using razor blade, score skin in 1-inch crosshatch squares. Sprinkle with pepper.
  3. Heat 1 1/2 tablespoons oil in each of 2 large ovenproof skillets over high heat. Add 2 fillets, skin side down, to each skillet. Sear until skin is crisp and brown, about 4 minutes. Place skillets in oven (do not turn fish) and roast until fish is just opaque in center, about 4 minutes.
  4. Meanwhile, heat 3 tablespoons oil in large pot over medium high heat. Add garlic and sauté 30 seconds. Add escarole and toss until beginning to wilt, about 2 minutes. Add 1 1/2 tablespoons vinegar and toss. Season with salt and pepper.
  5. Mound escarole in center of 4 plates. Top with fish, skin side up. Sprinkle with remaining 1 1/2 tablespoons vinegar.
  6. Per serving: 449 calories, 31g fat (5g saturated fat), 92mg cholesterol, 105mg sodium, 6g carbohydrates, 4g fiber, 35g protein Nutritional analysis provided by Nutrition Data See Nutrition Data's complete analysis of this recipe ›
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 434.42 Kcal (1819 kJ)
Calories from fat 262.81 Kcal
% Daily Value*
Total Fat 29.2g 45%
Cholesterol 142.57mg 48%
Sodium 1330.95mg 55%
Potassium 708.47mg 15%
Total Carbs 2.25g 1%
Sugars 0.02g 0%
Dietary Fiber 0.03g 0%
Protein 44g 88%
Vitamin C 3.2mg 5%
Iron 1.7mg 10%
Calcium 122.7mg 12%
Amount Per 100 g
Calories 127.04 Kcal (532 kJ)
Calories from fat 76.86 Kcal
% Daily Value*
Total Fat 8.54g 45%
Cholesterol 41.69mg 48%
Sodium 389.22mg 55%
Potassium 207.18mg 15%
Total Carbs 0.66g 1%
Sugars 0g 0%
Dietary Fiber 0.01g 0%
Protein 12.87g 88%
Vitamin C 0.9mg 5%
Iron 0.5mg 10%
Calcium 35.9mg 12%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.1
  • 12

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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