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Grilled Fish with Cilantro Crust

Servings

2

Serving size

4 ounces fish with salsa
COOKING TIME
30 Minutes
CHILLING TIME
30 minutes

This recipe can be multiplied but does not make very good leftovers.

Serve with Roasted Potatoes

AND

Grilled Fish with Cilantro Crust

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 before cutting them into quarters. Place potatoes…

AND

Serve this recipe with one of these vegetable side dishes.

Mashed Cauliflower

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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GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.

Lactose

This recipe is safe for those who are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten. Use gluten-free panko crumbs in this dish.

Sodium

This is a low sodium recipe.

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.

"We have flown the air like birds and swum the sea like fishes, but have yet to learn the simple act of walking the earth like brothers."

Martin Luther King, Jr.