Fish and Shellfish: Fish Dishes: Grilled Fish with Corn and Leek
Ditch the fried fish! Instead try our fish with a relish-style sauce. For a delicious Recipe Makeover, it's considerably lower in calories and fat than fried fish.
Per serving: 242 calories and 10g fat.
Saves: 503 calories and 49g fat!
Author: Fresh Finesse, adapted by CalorieKing staff
Date: November 04, 2010
Serves: 4 person(s)
Yield: 4 x 4 oz servings (4 oz raw)
Preparation Time: 8 mins
Cooking Time: 15 mins
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.
| 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 ½ 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
Heat a pan and brush with a little oil. Sauté leek for 1 minute. Add corn, tomato and freshly ground black pepper. 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.
|Calories:||242 cals||745 cals|
|Kilojoules:||1,013 kJ||3,119 kJ|
|Fat||10.0 g||59.0 g|
|Carbohydrates||12.0 g||22.0 g|
|Protein||26.0 g||30.0 g|
|Cholesterol||52.0 mg||106.0 mg|
|Sodium||52 mg||1,534 mg|
|Saturated Fat||1.0 g||8.0 g|
|Fiber||1.0 g||1.0 g|
|Calcium||23.0 mg||119.0 mg|
|Total Sugars||2.5 g||2.0 g|