Grilled Fish with Corn and Leek 

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Serves: 4 person(s)

Preparation Time: 8 mins
Cooking Time: 15 mins

This dish has a relish-style sauce that goes wonderfully with fish!
Per serving: 242 calories, 10g fat and 52g cholesterol
Saves: 505 calories, 49g fat and 54mg cholesterol over fried fish!!

Ingredients:

Grilled Fish with Corn and Leek replaces unhealthy fats with heart healthy fats. Tuna and salmon have higher amounts of the omega-3-fatty acids than do snapper or perch. Olive oil replaces the vegetable oil. The breading is omitted and replaced with a vegetable relish.

To learn more about recipe makeovers see CalorieKing's library article "Smart Substitutes: Your Guide to Low-Calorie Cooking Alternatives".

Recipe Makeover
4 fish fillets, such as tuna or salmon (about 4 oz each, raw) 1 Tbsp olive oil 1 leek, washed and sliced 1 cup fresh corn kernels 1 tomato, finely chopped 1 pinch of freshly ground black pepper, or to taste 1 lemon, sliced into wedges, to garnish

Traditional Recipe
1 cup oil (or ˝ inch in large skillet) 4 fish fillets, such as snapper or perch (4 oz each, raw) 1 cup seasoned dried bread crumbs 1 tsp black pepper 1 tsp salt 1 tsp garlic powder 2 Tbsp grated Parmesan cheese 1 egg, beaten

Directions:

Heat a pan and brush with a little oil. Sauté leek for 1 minute. Add corn, tomato and freshly ground black pepper to taste. Cover and cook gently for 5 minutes.

Grill fish until flesh flakes with a fork. Carefully transfer fish to serving plates. Top fish with leek and corn mixture. Garnish with lemon wedges.

Author:

Fresh Finesse, adapted by Family Health Network Staff
Fresh Finesse