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!
Preparation Time: 8 mins
Cooking Time: 15 mins
Yield: 4 x 4 oz servings (4 oz raw)
About this Recipe Makeover
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.
Ingredients Show Makeover Show Traditional
- 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
- 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
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.