Serves 4; 3 oz. fish and 1/3 cup sauce per serving
4 tilapia or other mild, thin fish fillets (about 4 oz. each)
1/2 teaspoon paprika
1/4 teaspoon pepper
1 teaspoon canola or olive oil
3/4 cup finely chopped roasted red bell peppers
1/2 cup mild picante sauce (lowest sodium available)
2 teaspoons olive oil
1/2 to 1 chipotle pepper canned in adobo sauce, finely chopped and mashed with a fork
1/4 teaspoon minced garlic
Rinse the fish and pat dry with paper towels. Sprinkle the paprika and pepper on both sides of the fish. In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the fish for 3 minutes on each side, or until it flakes easily when tested with a fork. Transfer the fish to plates.
Meanwhile, in a small microwaveable bowl, stir together the remaining ingredients. Cover the bowl with plastic wrap. Microwave on 100 percent power (high) for 2 minutes, or until thoroughly heated. Spoon over the cooked fish.
Nutrients per Serving:
Calories 151; Total Fat 5.5 g; Saturated 1.0 g; Polyunsaturated 1.0 g; Monounsaturated 3.0 g; Cholesterol 57 mg; Sodium 329 mg; Carbohydrates 3 g; Sugars 0 g; Fiber 0 g; Protein 23 g Dietary Exchanges: 3 lean meat
This recipe is reprinted with permission from Love Your Heart, Copyright © 2007 by the American Heart Association. Published by Publications International, Ltd. Available at grocery store checkouts nationwide in February, while supplies last.
