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Pan-Seared Fillets with Cilantro

Quickly sear the fish fillets, then keep them moist by reducing the heat. Top them with a mild zing of jalapeño and a splash of fresh lime—that’s dinner in a snap!

Recipe information

  • Yield

    Serves 4; 3 ounces fish per serving

Ingredients

1/2 teaspoon paprika
1/4 teaspoon pepper
1/4 teaspoon salt
4 mild white fish fillets (about 4 ounces each), rinsed and patted dry
1/2 medium fresh jalapeño, seeds and ribs discarded, minced
2 tablespoons snipped fresh cilantro
2 tablespoons light tub margarine
1 medium lime, cut into 4 wedges

Preparation

  1. Step 1

    In a small bowl, stir together the paprika, pepper, and salt. Sprinkle over one side of each fillet. Using your fingertips, gently press the mixture so it adheres to the fish.

    Step 2

    Heat a large nonstick skillet over medium-high heat. Cook the fish with the seasoned side down for 2 minutes. Reduce the heat to medium. Turn the fish over. Cook for 4 to 5 minutes, or until it flakes easily when tested with a fork. Remove from the heat.

    Step 3

    Meanwhile, in another small bowl, stir together the jalapeño, cilantro, and margarine. Using the back of a spoon, spread the jalapeño mixture over the seasoned side of the fish. Squeeze the lime over the fish. Serve with the seasoned side up.

  2. Nutrition Information

    Step 4

    (Per serving)

    Step 5

    Calories: 129

    Step 6

    Total fat: 3.5g

    Step 7

    Saturated: 0.5g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 1.0g

    Step 10

    Monounsaturated: 1.5g

    Step 11

    Cholesterol: 42mg

    Step 12

    Sodium: 251mg

    Step 13

    Carbohydrates: 1g

    Step 14

    Fiber: 0g

    Step 15

    Sugars: 0g

    Step 16

    Protein: 22g

    Step 17

    Calcium: 34mg

    Step 18

    Potassium: 578mg

  3. Dietary Exchanges

    Step 19

    3 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsFishSeafoodCilantroHerbs & SpicesMainLunchDinnerNut FreeVegetarianGluten FreeEasyQuickWeeknight MealsSearCookbooks
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