Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free panko crumbs in this dish.
“We have flown the air like birds and swum the sea like fishes, but have yet to learn the simple act of walking the earth like brothers.”
-Martin Luther King, Jr.
The refrigerator light goes on...
This is a recipe that was inspired by my visit to Chile. The fish there was so fresh and you should choose a meaty white fish that is the freshest in the shop. It is important to start with fish that is cold, pat it with the panko mixture and then cook. The fish will take a little longer to cook if it is cold and will give the crust time to cook completely.
The side of pebre (Chilean salsa) is cool and refreshing and this is perfect served with Roasted Potatoes.
Grilled Fish with Cilantro Crust
Servings: 2 | Serving size: 4 ounces fish with salsa
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe does not make very good leftovers.
Serve with Roasted Potatoes
| 1 small | tomato (seeded and diced) |
| 1 small | shallot (minced) |
| 1 tsp | olive oil |
| 1/4 tsp | chili powder or Chilean merken |
| 1/4 cup | panko crumbs or gluten-free panko crumbs |
| 2 Tbsp | fresh cilantro leaves |
| 1/2 tsp | lime zest |
| 1/4 medium | green bell pepper (diced) |
| 1/4 tsp | salt (divided) |
| fresh ground black pepper (to taste) | |
| 1 | egg yolk |
| 2 4 ounce | whitefish filets (cod, halibut, or grouper) |
| spray oil |
Pebre (Chilean salsa):
Place the tomato, shallot, olive oil and the chili powder in a bowl.
Add a pinch (about 1/16th of a teaspoon) of salt and fold together.
Chill.
Fish:
Place the panko, cilantro, lime zest, bell pepper, the remainder of the salt and pepper in a blender or mini-chopper.
Process in pulses until well blended.
Add the egg yolk and process for a very short time until just blended.
Pat the panko mixture on top of the fish.
Place a large skillet in the oven and preheat to 375°F (or preheat the grill to high with the lid down).
Spray the pan liberally with oil (or spray the grill).
Add the fish to the pan with the panko side up.
Bake or grill for 10 to 12 minutes. If grilling, place on the grill and close the lid. (Do not turn the fish or the crust will come off.)
Serve topped with the salsa.
Nutrition Facts
Serving size: 4 ounces fish with salsa
Servings: 2
Amount Per Serving
| Calories 183 | Calories from Fat 50 |
| % Daily Value |
| Total Fat 5g | 8% |
| Saturated Fat 1g | 4% |
| Monounsaturated Fat 3g | |
| Trans Fat 0g | |
| Cholesterol 154mg | 51% |
| Sodium 396mg | 17% |
| Total Carbohydrates 9g | 3% |
| Dietary Fiber 1g | 4% |
| Sugars 2g | |
| Protein 22g |
| Vitamin A 24% | Vitamin C 45% |
| Calcium 2% | Iron 9% |
| Vitamin K 10 mcg | Potassium 773 mg |
| Magnesium 52 mg | |