Broiled Haddock with Cucumber Salsa
3 ounces fish, 1/3 cup salsa
- Heart Healthy
- 1 small ear fresh corn
- 1/2 cup cucumber
- 1/4 cup red onion
- 1 garlic clove
- 1/4 cup red bell pepper
- 1/4 teaspoon cayenne pepper
- 3 tablespoons fresh cilantro
- 4-1/2 tablespoons lime juice
- 1 pound fresh haddock
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Turn on broiler.
- Cook cleaned ear of corn in a grill pan or on a hot grill until grill marks are apparent. Stand ear of corn upright. Using a sharp knife, cut kernels from stalk.
- Peel and dice cucumber. Dice onion, bell pepper; peel and mince garlic; chop cilantro.
- In a bowl, combine cucumber, onion, garlic clove, red pepper, cayenne pepper, cilantro, grilled corn kernels and 1-1/2 tablespoons lime juice. Place in the refrigerator and allow flavors to blend.
- Cut fish into four 4-ounce fillets. Score fillets lightly with a sharp knife. Season with pepper, garlic powder and onion powder. Drizzle fillets lightly with remaining 3 tablespoons lime juice. Arrange on baking sheet lined with parchment.
- Place baking sheets under broiler and cook until golden brown or cooked thoroughly. (Internal temperature of fish should reach 145° F.)
- Adjust the amount of cayenne pepper used to match your tastefor spiciness.
- The recommended internal temperature of cooked fish is 145° F. Cooking time varies with thickness of fillets.
- This recipe works well with trout.
- Substitute 1/2-cup frozen or unsalted, canned corn kernels for fresh corn if desired. Stir in a skillet over high heat to toast before adding to salsa.
Submitted by: DaVita dietitian Sarah from New York.
Nutrients per serving
Protein 22 g
Carbohydrates 6 g
Fat 1 g
Cholesterol 65 mg
Sodium 80 mg
Potassium 466 mg
Phosphorus 232 mg
Calcium 50 mg
Fiber 0.9 g
Kidney and kidney diabetic food choices
- 3 meat
- 1 vegetable, medium potassium
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