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

    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. 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)

MakeoverTraditional
Calories:242 cals745 cals
Kilojoules:1,013 kJ3,119 kJ
Fat10.0 g59.0 g
Carbohydrates12.0 g22.0 g
Protein26.0 g30.0 g
Cholesterol52.0 mg106.0 mg
Sodium52 mg1,534 mg
Saturated Fat1.0 g8.0 g
Fiber1.0 g1.0 g
Calcium23.0 mg119.0 mg
Total Sugars2.5 g2.0 g

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