Seared Fish with Rosemary Aļoli

  • Serves: Serves 4


Aïoli (ay-OH-lee or I-OH-lee) is basically mayonnaise with herbs and fresh garlic. The use of a particular herb is generally what makes the big difference. Rosemary is the choice for this assertive entrée!


Rosemary Aïoli
1/4 cup fat-free or light sour cream
2 tablespoons fat-free milk
2 tablespoons fat-free or light mayonnaise dressing
1 medium garlic clove, minced
1/4 teaspoon dried rosemary, crushed
1/4 teaspoon salt
4 mild fish fillets, such as grouper (about 4 ounces each)
1/2 teaspoon paprika
1/4 teaspoon pepper
1/8 teaspoon salt

Cooking Instructions

In a small bowl, stir together the aïoli ingredients. Set aside.

Rinse the fish and pat dry with paper towels. Sprinkle the paprika, pepper, and 1/8 teaspoon salt evenly over both sides of the fish. Rub lightly to coat.

Heat a 12-inch nonstick skillet over medium-high heat. Cook the fish for 3 minutes on each side, or until it flakes easily when tested with a fork.

To serve, place the fish on plates with the aïoli on the side.

Nutritional Analysis
Per serving
Calories Per Serving
Total Fat
1 g
Saturated Fat
.5 g
Polyunsaturated Fat
.5 g
45 mg
357 mg
4 g
2 g
23 g

Dietary Exchanges

3 very lean meat   

This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.