Prep Time: 5 minutes
Cooking Time: 10 minutes
Comments: This is a simple but delicious fish recipe and is low calorie and low in carbohydrates and a great source of protein. You can substitute Sea Bass, Filet of Sole, Salmon, Halibut or other mild fish.
1 1/2 pounds tilapia, halibut other mild fish
1 tablespoon olive oil
1/2 teaspoon corn starch
1/3 cup salsa, chili verde
1/3 cup half and half, fat free
1/4 cup cilantro, fresh, chopped
1/2 teaspoon cumin, ground
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
1/4 avocado, Haas or any, peeled and chopped
Preparation: Place salsa, half and half, corn starch and cilantro into the blender and blend for about 10 seconds. Pour mixture into a small saucepan and heat over medium low heat. Meanwhile, heat a large skillet or grill pan over medium to medium high heat. Pat the fish dry with a paper towel, then season with cumin, garlic powder, salt and pepper. Pour oil into the pan and heat, then add the fish. Cook for about 2 to 3 minutes on each side until cooked through (depending on thickness). Remove fish to a plate and spoon cream sauce over the fish. Top with chopped avocado and cilantro.
Nutrition: Per Serving About: 260 calories, 11g fat, 3.5 g saturated fat, 35 g protein, 4 g carbohydrates, 1 g dietary fiber, 400 mg sodium; WW Points Plus value 6