SEA BASS WITH DRIED FRUIT SALSA
Makes 4 servings
Equals one 5 A Day serving.
Ingredients
• 4 (5 to 6 ounce) sea bass fillets, about 1-inch thick)
• 2 tsp olive oil
• 2 tsp ground coriander
• 1 tsp ground cumin
• 1/4 tsp cinnamon
• 1/4 tsp cayenne pepper
• 3/4 tsp salt
• 1/4 cup of each dried fruit, mango, papaya, cherry, and pineapple
• 1/3 cup apple juice or cider
• 2 Tbsp cider vinegar
• 2 Tbsp apricot jam
• 2 Tbsp chopped cilantro
Directions
Rub fish with olive oil.
Combine coriander, cumin, cinnamon and cayenne pepper; mix well. Set aside ½ teaspoon of the mixture for the fruit salsa. Add salt to remaining mixture.
Rub seasonings over both sides of fish.
Heat a large nonstick skillet over high heat until hot. Add fish. Reduce heat to medium, cook 3–5 minutes or until fish is browned and seared. Turn fish over; cook about 5 minutes or until fish is slightly firm and flaky.
Combine dried fruit, juice, vinegar and ½ teaspoon reserved seasoning mixture in a small saucepan or microwave-safe dish. Bring to a boil. Stir in jam. Let stand 5 minutes.
Transfer fish to serving plates. Top with fruit salsa and sprinkle with cilantro.
Healthy Recipes
Nutritional Analysis:
Calories 337, Fat 6g, Calories from Fat 16%, Protein 28g, Carbohydrates 43g, Fiber 3g, Cholesterol 58mg, Sodium 241mg.
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