Grilled Fish with Corn and Leek

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!

Rating:

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Serves: 4 person(s) Change

Preparation Time: 8 mins
Cooking Time: 15 mins

Yield: 4 x 4 oz servings (4 oz raw)

Heart-Friendly Recipe Low Sodium Recipe Diabetes-Friendly Recipe Low-Carb Recipe Quick And Easy Recipe Dairy-Free Recipe Gluten-Free Recipe

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.

Thanks to Fresh Finesse, adapted by CalorieKing staff

Nutritional Info (per serving)

CALORIES 242 cals
Kilojoules 1,013 kJ
Fat 10.0 g
Saturated Fat 1.0 g
Cholesterol 52 mg
Sodium 52 mg
Carbohydrates 12.0 g
Fiber 1.0 g
Total Sugars 2.5 g
Protein 26.0 g
Calcium 23.0 mg
CALORIES 745 cals
Kilojoules 3,119 kJ
Fat 59.0 g
Saturated Fat 8.0 g
Cholesterol 106 mg
Sodium 1,534 mg
Carbohydrates 22.0 g
Fiber 1.0 g
Total Sugars 2.0 g
Protein 30.0 g
Calcium 119.0 mg
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