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Lime-Poached Fish with Corn and Chili Salsa


Lime-Poached Fish with Corn and Chili Salsa

Lime-Poached Fish with Corn and Chili Salsa

Prep and Cook Time 15 minutes

Yield

Makes 4 servings

Ingredients

4 swordfish steaks, 1 inch thick (about 1-1/2 pounds)*
1 cup baby carrots, cut lengthwise into halves
2 green onions, cut into 1-inch pieces
3 tablespoons lime juice
1/2 teaspoon salt, divided
1/2 teaspoon chili powder
1-1/2 cups chopped tomatoes
1 cup frozen corn, thawed
1 can (4 ounces) chopped green chilies, drained
2 tablespoons chopped fresh cilantro
1 tablespoon margarine or butter

*Tuna or halibut steaks can be substituted.

Preparation

  1. Place fish and carrots in saucepan just large enough to hold them in single layer. Add onions, lime juice, 1/4 teaspoon salt and chili powder. Add enough water to just cover fish.
  2. Bring to a simmer over medium heat. Cook 8 minutes or until center of fish begins to flake when tested with fork. Transfer to serving plates with spatula.
  3. Meanwhile, to prepare salsa, combine tomatoes, corn, chilies, cilantro and remaining 1/4 teaspoon salt in medium bowl; toss well.
  4. Drain carrots; add margarine. Transfer to serving plates; serve with salsa.

Tip

If time allows, prepare the salsa in advance so the flavors have more time to develop. Do not add salt until ready to serve. Cover and refrigerate salsa up to 1 day before serving.

Nutritional Information

Fiber 3 g
Carbohydrate 18 g
Cholesterol 67 mg
Saturated Fat 3 g
Total Fat 10 g
Calories from Fat 30 %
Calories 304
Protein 37 g
Sodium 836 mg

Dietary Exchange

Vegetable 2
Starch 1/2
Meat 4

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