Heart Healthy Fish Recipes

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Sheila's Fish with Tequila Sauce From [url "http://www.cookinglight.com/"]Cooking Light[/url]
1/2 teaspoon black pepper, divided
1 1/2 cups chopped tomato
1/2 cup sliced green onions
1 teaspoon grated lime rind
1/4 cup fresh lime juice
1 tablespoon tequila
1/4 cup all-purpose flour
1/2 teaspoon salt
2 (6-ounce) sea bass fillets (about 1 1/2 inches thick)
1 tablespoon olive oil

Combine 1/4 teaspoon pepper, tomato, and next 4 ingredients (tomato through tequila) in a small bowl. Cover and chill 2 hours.
Preheat oven to 350°.
Combine 1/4 teaspoon pepper, flour, and salt in a shallow bowl; dredge fish in flour mixture. Heat olive oil in a medium nonstick skillet over medium-high heat. Add fish; cook 5 minutes on one side or until browned. Turn fish over; top with tomato mixture. Wrap handle of skillet with foil; bake at 350° for 15 minutes or until fish flakes easily when tested with a fork.

Yield: 2 servings (serving size: 1 fillet and 2/3 cup sauce)

NUTRITION PER SERVING
CALORIES 320(30% from fat); FAT 10.8g(sat 2g,mono 5.9g,poly 2.4g); PROTEIN 34.7g; CHOLESTEROL 70mg; CALCIUM 48mg; SODIUM 718mg; FIBER 2.7g; IRON 2.4mg; CARBOHYDRATE 20.6g
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