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Grilled Chorrillos-Style Sea Bass
Grilled Chorrillos-Style Sea Bass
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From: Diabetic Living Magazine
Sea bass or halibut gets a zesty spice marinade before being grilled and served with a fresh tomato salsa.
- By: Diabetic Living Magazine
Ingredients 2 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- 2 (6 ounce) fresh or frozen sea bass or halibut ?llets, about ¾ inch thick
- 1½ teaspoons grated fresh ginger
- 2 cloves garlic, minced
- 1 teaspoon toasted sesame oil
- ¼ teaspoon salt
- ¼ teaspoon ground cardamom
- 2 teaspoons lemon juice
- ½ medium red onion, sliced ¼ inch thick
- 1½ teaspoons olive oil
- 1 small jalapeno pepper, seeded and minced
- 2 small yellow or red tomatoes, halved crosswise and cut into wedges
- 1½ teaspoons snipped fresh oregano
- 1½ teaspoons snipped fresh thyme
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
Preparation
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Prep
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Ready In
- Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside. For paste, in a small bowl stir together ginger, half of the garlic, the sesame oil, the ¼ teaspoon salt, and cardamom. Use your fingers to rub paste evenly onto both sides of fish. Cover and marinate at room temperature for 15 minutes. Before grilling, drizzle lemon juice over fish.
- For a charcoal grill, place fish in a greased wire grill basket, tucking under any thin edges. Place basket on the rack of an uncovered grill directly over medium coals. Grill for 6 to 9 minutes or until fish flakes easily when tested with a fork, turning basket once. (For a gas grill, preheat grill. Reduce heat to medium. Place fish in greased grill basket on grill rack directly over heat. Cover and grill as above.) Or, place fish on the greased unheated rack of a broiler pan, tucking under any thin edges. Broil about 4 inches from the heat for 6 to 9 minutes.
- Meanwhile, in a large heavy nonstick skillet, cook onion in hot olive oil over medium-high heat until tender, stirring frequently. Add jalapeno pepper and the remaining garlic. Cook until onion is golden brown. Add tomatoes, oregano, thyme, the remaining salt, and black pepper. Cook and stir gently until heated through.
- To serve, place fish on dinner plates. Top with the tomato mixture.
- Serving size: 1 fillet with tomato mixture
- Per serving: 243 calories; 9 g fat(2 g sat); 1 g fiber; 6 g carbohydrates; 33 g protein; 38 mcg folate; 69 mg cholesterol; 1 g sugars; 321 IU vitamin A; 16 mg vitamin C; 42 mg calcium; 1 mg iron; 427 mg sodium; 726 mg potassium
- Nutrition Bonus: Vitamin C (27% daily value)
- Carbohydrate Servings: ½
- Exchanges: 4½ lean protein, 1½ fat, 1½ vegetable
