Grilled Fish with Cilantro Crust
Servings
2Serving size
4 ounces fish with salsaThis recipe can be multiplied but does not make very good leftovers.
Serve with Roasted Potatoes
Serve with Low Sodium Plain Mashed Potatoes or Low Sodium Roasted Garlic Mashed Potatoes or Mustard Mashed Potatoes or Plain Mashed Potatoes or Roasted Garlic Mashed Potatoes or Roasted Potatoes
AND
Serve with Mashed Cauliflower – HmF or Mashed Parsnips
Ingredients
| 1 small whole (2-2/5 inch dia) Tomatoes (seeded and diced) |
| 1 Small Shallots, raw (minced) |
| 1 tsp. Olive oil |
| 1/4 tsp. Chili powder (or Chilean merken) |
| 1/4 cup Panko (or gluten-free panko) |
| 2 Tbsp. Coriander (cilantro) leaves, raw |
| 1/2 tsp. Lemon zest (minced) |
| 1/4 medium (approx 2-3/4 inch long, 2-1/2 inch dia) Green bell peppers (diced) |
| 1/4 tsp. Salt (divided) |
| 1 to taste Black pepper |
| 1 large Egg yolk(s) |
| 8 ounces Fresh whitefish (2 4-ounce filets cod, halibut, or grouper) |
Instructions
Pebre (Chilean salsa):
Place the tomato, shallot, olive oil and the chili powder in a bowl.
Add a pinch (about 1/16th of a teaspoon) of salt and fold together.
Chill.
Fish:
Place the panko, cilantro, lime zest, bell pepper, the remainder of the salt and pepper in a blender or mini-chopper.
Process in pulses until well blended.
Add the egg yolk and process for a very short time until just blended.
Pat the panko mixture on top of the fish.
Place a large skillet in the oven and preheat to 375°F (or preheat the grill to high with the lid down).
Spray the pan liberally with oil (or spray the grill).
Add the fish to the pan with the panko side up.
Bake or grill for 10 to 12 minutes. If grilling, place on the grill and close the lid. (Do not turn the fish or the crust will come off.)
Serve topped with the salsa.
Serve this recipe with one of these starch side dishes.
Low Sodium Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Low Sodium Roasted Garlic Mashed Potatoes
Place the water in a large stock-pot over high heat. Quarter the potatoes and add them to the stock-pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes, until slightly soft in…
Mustard Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Roasted Garlic Mashed Potatoes
Place the water in a large stock-pot over high heat. Quarter the potatoes and add them to the stock-pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes, until slightly soft in…
Roasted Potatoes
Preheat oven to 400° F. Place the water in a medium stock pot over high heat and bring to a boil. Add the potatoes and reduce the heat to medium-high. Simmer for 10 minutes and remove. Drain potatoes and let them cool slightly. Place potatoes in a roasting pan large…
AND
Serve this recipe with one of these vegetable side dishes.
Mashed Cauliflower – HmF
Bring a pot of water to a boil. Once boiling, add the cauliflower. Cook about 10 minutes until very tender. Drain the cauliflower and transfer to food processor or blender. Puree cauliflower until smooth. (Alternative method: mash cauliflower with a potato masher.) Add the butter, milk, and seasonings and blend…
Mashed Parsnips
Place the water in a large stock pot over high heat. Add the parsnips to the stock pot and make sure they are covered by at least an inch of water. Bring to boil and then reduce heat until the water is simmering. Cook the parsnips about 15 – 20…
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
This is a recipe that was inspired by my visit to Chile. The fish there was so fresh and you should choose a meaty white fish that is the freshest in the shop. It is important to start with fish that is cold, pat it with the panko mixture and then cook. The fish will take a little longer to cook if it is cold and will give the crust time to cook completely.
The side of pebre (Chilean salsa) is cool and refreshing and this is perfect served with Roasted Potatoes.