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Fish with Fruit Sauce

Fish with Fruit Sauce

   

Fish with Fruit SauceFish with Fruit Sauce


Recipe Details:
Lightness and unique taste are packed together in this diabetic-friendly, restaurant-worthy dish. After trying it once, you will definitely want to make it again.


Nutrition Facts:
Per one serving: Protein 39g, Fat 7g, Saturated fat 1g, Carbohydrates 20g, Cholesterol 61mg, Sodium 78mg.


Cooking Times:
Serves: 2
Prep time: 35 mins
Cooking time: 15 minutes
Baking time: 15 minutes


Ingredients:
  • Fish filet (can use cod, haddock, Pollack, or Stripped Bass) – 1 lb.
  • Fruits (mango, strawberry, pineapple cut in medium pieces) – ¾ cup
  • Cilantro – 1 tbsp.
  • Lime juice – 1 tsp.
  • Brown sugar – ¼ cup
  • Balsamic vinegar – ¼ cup
  • Vegetable oil – 1 tsp.
  • Coarsely ground black pepper – 1/8 tsp.
  • Sesame seeds or chia seeds – 2 tbsp.
    Recipe Directions:
    Step 1
    Prepare the fruit sauce: In a small bowl mix together the fruits, cilantro, and lime juice.
    Step 2
    Prepare the syrup: In a small stew pan mix brown sugar, balsamic vinegar, and ¼ cup of water. Bring the mix to boil. Then, reduce heat and keep boiling for about 15 minutes over low heat without lid until liquid acquires a syrup consistency. Stir carefully and cool the syrup. (Cool syrup should be quite thick.)
    Step 3
    Cook the fish filet: Preheat oven to 430 F. Sprinkle the fish with black pepper. Pour sesame or chia seeds on a shallow plate. Press one side of the fillet against the seeds for the seeds to cover the fish evenly.
    Step 4
    Cover baking sheet with aluminum foil and cover it with vegetable oil. Put the fish on aluminum foil, seeds-covered side up. Bake for approximately 15 minutes or until the fish flakes easily when lightly pressed with a fork. Do not turn the fish over during cooking.
    Step 5
    Take the fish out of the oven and let it rest for 2-3 minutes before serving.
    Step 6
    Each serving plate sprinkle with the syrup (about 1 tsp). Put the fish on top. Then, cover the fish with the fruit sauce.


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