Seared Fish Fillets With Red Pepper Sauce
Per ServingSeared Fish Fillets With Red Pepper Sauce |
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|---|---|---|
| Makes: 4 servings | ||
| Serving Size: 4 oz fish, 1/2 cup sauce, 1 corn tortilla, 1/2 cup jicama | ||
| Calories | 305 | |
| Fat | 10 | g |
| Saturated Fat | 1.5 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 26 | g |
| Fiber | 7 | g |
| Sugars | 5 | g |
| Cholesterol | 35 | mg |
| Sodium | 385 | mg |
| Potassium | 920 | mg |
| Protein | 28 | g |
| Phosphorus | 395 | mg |
| Choices: Starch 1, Nonstarchy Vegetable 2, Lean Protein 3, Fat 1 | ||
- Makes: 4 servings
- Serving Size: 4 oz fish, 1/2 cup sauce, 1 corn tortilla, 1/2 cup jicama
- Preparation Time: 15 minutes
- Cooking Time: 30 minutes
Ingredients
| Sauce | ||
| 1 | Tbsp. | olive oil |
| 2 | shallots, thinly sliced | |
| 2 | red bell peppers, cored, seeded, and diced | |
| 1 | garlic clove, minced | |
| 2 | tsp. | fresh minced oregano |
| 1 | tsp. | fresh lemon zest |
| 1/2 | tsp. | chipotle chili powder |
| 1/2 | tsp. | sea salt |
| 1/4 | tsp. | freshly ground black pepper |
| 1 | cup | low-fat, low-sodium chicken or vegetable broth |
| Sides | ||
| 2 | cups | diced jicama |
| 4 | tsp. | lime juice |
| 1 | tsp. | chili powder |
| 4 | (6-inch-diameter) corn tortillas | |
| Fish | ||
| 4 | (4-oz) halibut, haddock, sea bass, or cod fillets | |
| 1/2 | tsp. | sea salt |
| 1/4 | tsp. | freshly ground black pepper |
| 1 | Tbsp. | olive oil |
Directions
- For the sauce: Heat the 1 tablespoon of oil in a large skillet over medium-high heat. Add the shallots and sauté for 3 minutes. Add the red peppers and sauté for 5 minutes, until softened. Add the garlic and sauté for 1 minute.
- Add the oregano, lemon zest, chili powder, salt, and 1/4 teaspoon black pepper and sauté for 2 minutes. Pour in the broth and bring to boiling. Then reduce the heat to low and simmer for 10 minutes.
- Meanwhile, prepare the sides. Add the jicama to a medium bowl and sprinkle it with the lime juice and chili powder; set aside.
- Add the shallot-pepper sauce to a blender and purée until smooth. Set aside.
- Sprinkle the fish with the salt and 1/4 teaspoon black pepper. Heat the oil in a large skillet. Add the fish fillets and sear for about 5 minutes per side. Reheat the pepper sauce in a small saucepan, if necessary. Serve the fish on top of a pool of the sauce, with 1 tortilla and 1/2 cup jicama per serving.
