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Tuesday, May 14, 2013

[Healthy_Recipes_For_Diabetic_Friends] Broiled or Grilled Fish with Chermoula - 2g Carbs, 1g Fiber

Broiled or Grilled Fish with Chermoula - 2g Carbs, 1g Fiber

{Nutrition for fish and sauce is given separately!}

Adapted from: Martha Rose Shulman, author of The Very Best of Recipes
for Health VIA www.vitalchoice.com

The Moroccan herb-spice blend called chermoula is both delicious and
easy.

If you broil the fish, the juices will accumulate on a foil-lined
baking sheet and taste delicious poured over the fish.
Serves: 4

1 1/2 to 2 lb firm white fish fillets, such as Alaskan halibut or
cod (four to five 6 oz portions)
Salt
Freshly ground pepper
1 cup chermoula (below)
Additional lemon juice and wedges or olive oil to taste

Season the fish with salt and pepper.

In a large baking dish combine the fish with half the chermoula and
toss together until the fish is coated. If the chermoula is thick it
may be easier to spread it onto the fish with a spatula.

Refrigerate for 15 to 30 minutes while you preheat the broiler or prepare
a grill. If using a broiler, line a sheet pan with foil and brush the foil
with olive oil, or oil a shallow baking dish. Place the fish in the pan in
a single layer. If desired drizzle on a little more olive oil or lemon
juice.

Place under the broiler, close to the heat (about 2 1/2 inches below) and
broil 5 minutes. Check the fish; the timing depends on how thick the
fillets are; figure on 4 to 5 minutes per 1/2 inch of thickness. It is
done when it is opaque and you can pull it apart with a fork.

Using a spatula, transfer the fish from the sheet pan or baking dish to
a platter or to individual plates.

Tip the juices in the pan over the fish fillets. Pass the remaining
chermoula and lemon wedges at the table.

Servings: 4
Nutrition per Serving (based on halibut):
248 Calories, 12g Fat, 2g Saturated Fat, 2g Polyunsaturated Fat,
8g Monounsaturated Fat, 83mg Cholesterol, 2g Carbs, 1g Dietary Fiber,
271mg Sodium (does not include salt to taste), 32g Protein

Nutrition for chermoula sauce!
Servings: 4
Serving Size: 69 g
Nutrition per Serving:
184 Calories, 170 Calories from Fat, 18.8g Total Fat, 1.5g Saturated Fat,
0mg Cholesterol, 41mg Sodium, 3.8g Total Carbs, 1.4g Dietary Fiber,
0.7g Sugars, 1.4g Protein
Vitamin A 55% - Vitamin C 68% - Calcium 5% - Iron 13%
Nutrition Grade: B-

Good points:
No cholesterol
Low in sodium
Low in sugar
Very high in vitamin A
Very high in vitamin C
High in vitamin E