This intensely flavored entrƩe is ready in less than 15 minutes. Try it with Zesty Oven-Fried Potatoes (page 250) and stewed okra.
Recipe information
Yield
Serves 4; 3 ounces fish per serving
Ingredients
Rub
Preparation
Step 1
In a small bowl, stir together the rub ingredients. Spoon onto one side of each fillet. Using the back of a spoon, spread the rub to cover that side.
Step 2
In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the fish with the coated side down for 4 minutes. Gently turn the fish over and cook for 3 to 4 minutes, or until it flakes easily when tested with a fork. Transfer the fish to plates, leaving any browned bits in the skillet.
Step 3
Add the water to the skillet, scraping to dislodge the browned bits. Cook for 15 to 20 seconds, or until heated through. Spoon over the fish.
Nutrition Information
Step 4
(Per serving)
Step 5
Calories: 133
Step 6
Total fat: 4.0g
Step 7
Saturated: 0.5g
Step 8
Trans: 0.0g
Step 9
Polyunsaturated: 1.0g
Step 10
Monounsaturated: 2.0g
Step 11
Cholesterol: 40mg
Step 12
Sodium: 201mg
Step 13
Carbohydrates: 1g
Step 14
Fiber: 0g
Step 15
Sugars: 0g
Step 16
Protein: 23g
Step 17
Calcium: 39mg
Step 18
Potassium: 466mg
Dietary Exchanges
Step 19
3 lean meat
