Quickly sear the fish fillets, then keep them moist by reducing the heat. Top them with a mild zing of jalapeño and a splash of fresh lime—that’s dinner in a snap!

　　

Ingredients

Serves 4; 3 ounces fish per serving

　　1/2 teaspoon paprika

　　1/4 teaspoon pepper

　　1/4 teaspoon salt

　　4 mild white fish fillets (about 4 ounces each), rinsed and patted dry

　　1/2 medium fresh jalapeño, seeds and ribs discarded, minced

　　2 tablespoons snipped fresh cilantro

　　2 tablespoons light tub margarine

　　1 medium lime, cut into 4 wedges

　　

Step 1

In a small bowl, stir together the paprika, pepper, and salt. Sprinkle over one side of each fillet. Using your fingertips, gently press the mixture so it adheres to the fish.

　　

Step 2

Heat a large nonstick skillet over medium-high heat. Cook the fish with the seasoned side down for 2 minutes. Reduce the heat to medium. Turn the fish over. Cook for 4 to 5 minutes, or until it flakes easily when tested with a fork. Remove from the heat.

　　

Step 3

Meanwhile, in another small bowl, stir together the jalapeño, cilantro, and margarine. Using the back of a spoon, spread the jalapeño mixture over the seasoned side of the fish. Squeeze the lime over the fish. Serve with the seasoned side up.

　　

Nutrition Information

Step 4

(Per serving)

　　

Step 5

Calories: 129

　　

Step 6

Total fat: 3.5g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 1.5g

　　

Step 11

Cholesterol: 42mg

　　

Step 12

Sodium: 251mg

　　

Step 13

Carbohydrates: 1g

　　

Step 14

Fiber: 0g

　　

Step 15

Sugars: 0g

　　

Step 16

Protein: 22g

　　

Step 17

Calcium: 34mg

　　

Step 18

Potassium: 578mg

　　

Dietary Exchanges

Step 19

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition