Fish with Fruit Sauce
Fish 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
- 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.
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.)
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.
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.
Take the fish out of the oven and let it rest for 2-3 minutes before serving.
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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