Seared Fish Fillets With Red Pepper Sauce

Seared Fish Fillets With Red Pepper Sauce
Summary
This recipe featured in:
Diabetes Forecast Magazine
 
  • Prep time
    15 min
  • Cook time
    30 min
  • Servings
    4 Servings
  • Serving size
    4 oz fish, 1/2 cup sauce, 1 corn tortilla, 1/2 cup jicama
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    4 oz fish, 1/2 cup sauce, 1 corn tortilla, 1/2 cup jicama
  • Amount per serving Calories 305

  • Total Fat 10g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 35mg
  • Sodium 390mg
  • Total Carbohydrate 26g
    • Dietary Fiber 7g
    • Total Sugars 5g
  • Protein 28g
  • Potassium 920mg
  • Phosphorus 400mg

Choices/Exchanges: 1 Starch, 2 Nonstarchy vegetable, 3 Lean protein, 1 Fat

Ingredients

Ingredients

  • chicken or vegetable broth
    1 cup
  • olive oil
    1 tbsp
  • shallots (thinly sliced)
    2
  • red bell pepper (cored, seeded, and diced)
    2
  • garlic (minced)
    1 clove
  • fresh oregano (minced)
    2 tsp
  • lemon
    1
  • chili powder
    1/2 tsp
  • salt
    1/2 tsp
  • black pepper
    1/4 tsp
  • jicama (diced)
    2 cup
  • lime juice
    4 tsp
  • chili powder
    1 tsp
Directions

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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