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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
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. | Recipe Makeover |
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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
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| Traditional Recipe |
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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
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Directions:
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.
Nutritional Information
(Per Serving)
| Makeover | Traditional |
| 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 |
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