Browning the fillets first keeps them golden and crisp before adding them to the sauce. You can also fry them completely in the skillet for 8 minutes and serve with the sauce spooned over top.
- Portion size 4 servings
- Credits : Canadian Living Magazine: April 2007
Ingredients
Method
In shallow Dutch oven, heat 1 tbsp (15 mL) of the oil over medium heat; fry onion, garlic, red pepper, oregano, cumin, half each of the salt and pepper, and the hot pepper sauce, stirring often, for 15 minutes or until vegetables are tender.Add tomatoes; bring to boil. Reduce heat and simmer for about 20 minutes or until thickened and reduced to about 2 cups (500 mL). Stir in coriander, orange juice and lime juice. (Make-ahead: Let cool completely; refrigerate in airtight container for up to 2 days.)
Meanwhile, in nonstick or cast-iron skillet, heat remaining oil over medium-high heat. Sprinkle fish with remaining salt and pepper; fry, turning once, in batches and adding more oil if necessary, for 4 minutes or until browned. Nestle into hot sauce; simmer for 4 minutes or until fish flakes easily when tested.
Nutritional facts Per serving: about
- Sodium 617 mg
- Protein 28 g
- Calories 274.0
- Total fat 13 g
- Cholesterol 63 mg
- Saturated fat 2 g
- Total carbohydrate 15 g
%RDI
- Iron 24.0
- Folate 23.0
- Calcium 9.0
- Vitamin A 14.0
- Vitamin C 132.0
