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Chili-Seared Fish With Yucatan Vegetables

Yield 4 servings (serving size: 1 fillet and 1/3 cup corn mixture)
This colorful dish is full of zesty flavor and crisp vegetables. Try it rolled up in a whole wheat tortilla.

Ingredients

  • 1 teaspoon seafood seasoning (such as Paul Prudhomme Seafood Magic)
  • 1/2 teaspoon chili powder
  • 4 (6-ounce) orange roughy fillets
  • Cooking spray
  • 1/8 teaspoon salt
  • 1 teaspoon olive oil
  • 1 red bell pepper, thinly sliced
  • 1 small onion, thinly sliced
  • 1 cup frozen whole-kernel corn, thawed
  • 2 tablespoons chopped fresh cilantro
  • 2 limes, quartered

Nutrition Information

  • calories 175
  • fat 2.7 g
  • satfat 0.3 g
  • protein 25.9 g
  • carbohydrate 12.2 g
  • cholesterol 33 mg
  • iron 0.7 mg
  • sodium 182 mg
  • caloriesfromfat 14 %
  • fiber 1.9 g
  • calcium 58 mg

How to Make It

  1. Combine seafood seasoning and chili powder in a small bowl. Rub mixture onto both sides of fish.

  2. Heat a large nonstick skillet over medium- high heat. Coat fish with cooking spray. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Place fish on a plate, sprinkle with salt, and keep warm.

  3. Heat pan over high heat. Add oil, bell pepper, onion, and corn to pan. Sauté 3 minutes or until lightly browned. Stir in cilantro. Serve fish with corn mixture and limes.

Oxmoor House Healthy Eating Collection