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Diabetes Forecast

The Healthy Living Magazine

Seared Fish Fillets With Red Pepper Sauce

Per Serving

Seared Fish Fillets With Red Pepper Sauce

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

  1. 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.
  2. 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.
  3. Meanwhile, prepare the sides. Add the jicama to a medium bowl and sprinkle it with the lime juice and chili powder; set aside.
  4. Add the shallot-pepper sauce to a blender and purée until smooth. Set aside.
  5. 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.
 
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