Chilean Sea Bass Veracruz from Healthy Diabetic Recipes

Chilean Sea Bass Veracruz Recipe

Recipe Ingredients:

3/4 lb Chilean sea bass steaks, skinned, boned,
and cut into 1" cubes
= ( or use halibut steaks)
3 tbsp lime juice, divided
1/8 tsp freshly-ground black pepper
4 large tomatoes, seeded and diced
1 large onion, diced
3 large garlic cloves, finely minced
2 serrano peppers - (to 3), seeded, and
finely chopped
Nonstick olive oil cooking spray, as needed
2 tbsp chopped fresh cilantro
3 cups hot cooked rice

Recipe Instructions:

Place fish, 1 tablespoon lime juice and black pepper in small bowl. Stir well and let marinate at least 15 minutes but not more than 30 minutes.

Meanwhile, combine tomatoes, onion and garlic in medium bowl. Stir in serrano peppers; mix well.

Spray medium nonstick skillet with cooking spray; heat over high heat. Add fish; cook and stir 2 to 3 minutes or until lightly browned. Reduce heat to medium; cover and cook about 5 minutes, stirring occasionally, or until fish just begins to flake. Remove fish to clean bowl; set aside.

Return skillet to medium heat; add tomato mixture. Cook and stir about 3 minutes or just until onions are soft. Return fish to skillet; cook and stir 2 minutes. Remove from heat. Add remaining 2 tablespoons lime juice and cilantro.

Serve over rice. Garnish, if desired.

This recipe yields 4 servings.

Exchanges Per Serving: 2 1/2 Starch, 2 Meat, 1 Vegetable.

Nutrition Facts: Calories 286; Calories from fat 8%; Total Fat 3g; Saturated Fat 1g; Protein 21g; Carbohydrates 45g; Cholesterol 35mg; Sodium 73mg; Dietary Fiber 3g.

Caution: Serrano peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch eyes. Wash hands after handling.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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