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Bluefish With Chili Crumbs

Healthy.Eater's picture
  Olive oil 1 Tablespoon
  Minced garlic 1⁄2 Teaspoon
  Chili powder 1 1⁄2 Teaspoon
  Dried oregano 1⁄4 Teaspoon, crumbled
  Salt 1⁄4 Teaspoon
  Bread crumbs 1 Cup (16 tbs)
  Minced parsley 2 Tablespoon
  Bluefish fillets 20 Ounce
  Cornmeal 2 Tablespoon
  Lemon wedges 2

1 In a 10-inch nonstick skillet, heat the butter with the oil over moderately low heat. Add the garlic, chili powder, cumin, oregano, and salt and cook for 2 minutes, stirring frequently. Add the bread crumbs and parsley; stir and cook for 5 minutes or until crisp. Transferthe crumb mixture to a small bowl and set aside.
2 Dredge the fillets in the cornmeal. Wipe out the skillet with paper toweling and coat with the nonstick cooking spray. Heat the pan over moderately low heat. Add the fish fillets and cook, partially covered, for 4 minutes. Turn the fillets over and continue cooking 4 minutes longer. Transfer the fish to warm dinner plates and sprinkle the crumb mixture on top of each fillet.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 859 Calories from Fat 220

% Daily Value*

Total Fat 25 g38.3%

Saturated Fat 4 g19.9%

Trans Fat 0 g

Cholesterol 396.9 mg132.3%

Sodium 2256.1 mg94%

Total Carbohydrates 55 g18.3%

Dietary Fiber 8.1 g32.2%

Sugars 3 g

Protein 99 g197.7%

Vitamin A 96.9% Vitamin C 94.5%

Calcium 16.5% Iron 35.7%

*Based on a 2000 Calorie diet

Bluefish With Chili Crumbs Recipe