CookingLight diet CookingLight diet

Snapper in Habanero Broth

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Photo: Kwaku Alston; Styling: Kevin Crafts
Total Time
35 Mins
Yield
4 servings (serving size: 1 fillet and about 1/3 cup sauce and vegetables)
Bruce Weinstein and Mark Scarbrough
RECIPE BY Cooking Light

Ingredients

  • 1 1/2 teaspoons chopped fresh thyme
  • 1 teaspoon dry mustard
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 (6-ounce) skinless black snapper fillets
  • 1 cup fat-free, lower-sodium chicken broth
  • 1/2 cup clam juice
  • 2 garlic cloves, crushed
  • 1 small yellow onion, quartered
  • 1/2 to 1 whole habanero pepper, seeded
  • 1 1/2 cups thinly sliced red bell pepper
  • 3/4 cup thinly sliced red onion
  • 1 tablespoon tomato paste
  • 1 tablespoon honey

Nutritional Information

  • Calories 214
  • Fat 2.7g
  • Satfat 0.5g
  • Monofat 0.4g
  • Polyfat 0.8g
  • Protein 36.3g
  • Carbohydrate 9.8g
  • Fiber 1.5g
  • Cholesterol 64mg
  • Iron 0.9mg
  • Sodium 439mg
  • Calcium 70mg

How to Make It

Step 1

Combine the first 4 ingredients in a small bowl. Sprinkle fish evenly with thyme mixture.

Step 2

Place broth and next 4 ingredients (through habanero) in a large sauté pan over medium-high heat; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Discard onion and habanero. Add fish; cover and simmer 10 minutes or until fish flakes easily with a fork. Carefully remove fish from the pan; keep warm.

Step 3

Add bell pepper and remaining ingredients to cooking liquid in pan; cover and cook 5 minutes or until vegetables are tender. Top fish with sauce.

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