Pan-roasted Red Snapper with Lemongrass-Shallot Sauce and Peas—the Healthy Way

 

Here’s a perfect—and healthy—weeknight dinner. The sauce will take about 20 minutes (so long as you are a good chopper). You’ll need 5 to 8 minutes to pan-roast the fish. In parallel you’ll anglaise the peas. So in under 30 minutes you’ll be sitting at the dinner table.

The sauce is what makes this meal a true winner. The lemongrass adds a wonderful perfume, nicely balanced by the acidity of the wine and sour cream. The original recipe called for some heavy cream, but at the last minute I substituted the cream with non-fat sour cream and the results worked beautifully. The resulting reduced calorie count puts this dinner in the healthy category (although the Speedo test is still far off). Here is want you need to make snapper for two:

3 to 4 oz of red snapper fillet per person (I bought a single big fillet)
1 tablespoon grapeseed oil

Sauce:
1 clove of garlic, finely diced (about a tablespoon)
2 stems of lemon grass, core finely diced (about a tablespoon)
1 small shallot, finely diced (about two tablespoons)
2 tablespoons of butter
1/3 cup of non-fat sour cream
1/2 cup clam juice
2/3 cup of dry wine (I love Gruener Veltiner for this)

1.5 to 2 cups of frozen peas
5 stems of mint, leaves cut into a chiffonade (roll like a cigar and then cut in thin strips)
Salt and pepper

Boil the peas in a salted pot of water for 3 minutes. Cool in ice water to set the green color; drain in collander.

For the sauce: in the butter and at medium heat, sauté the diced garlic, lemon grass, and shallots, being careful not to brown them. This should only take a few minutes. Add the wine and the clam juice and, at high heat, reduce until you have about 1/3 cup of liquid. Puree this in a blender with the non-fat sour cream and then return to the cleanly-wiped sauce pan. Salt and pepper to taste and keep warm.

Pan-sear the seasoned red snapper fillets in a hot pan with the grapeseed oil. I really like to sauté fish with this oil, because it is tasteless and has a high smoke point. This means you’ll be tasting the nicely browned delicious fish and not burned oil.

While sautéing the fish, I reheat the peas with a tiny bit of butter.

Assemble your plates using the sliced mint leaves. See pictures above for a suggested presentation.

Enjoy your light and healthy spring dinner!

p.s. The February 2014 Food and Wine featured the fat- and calorie-rich version of this recipe which also looks really good. And hey, Speedo season’s still a long way off.

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