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Heart-Healthy Fish

Source: © EatingWell Magazine
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Active Time:  15 Minutes
Total Time:  15 Minutes
  Makes 4 servings
RECIPE INGREDIENTS
Four 6- to 7-ounce firm white-fleshed fish fillets, such as Red Snapper
1 egg, beaten with 2 teaspoons water
1 cup flour
3 tablespoons vegetable oil
2 heads minced shallots, or 1/2 of a small onion, minced
One 10-ounce bunch fresh spinach, washed thoroughly, trimmed of stems, and chopped, or one 10-ounce package frozen spinach, thawed and chopped.
1 1/2 cup sliced mushrooms
1 large tomato, roughly diced
1/2 pound diced cooked lobster or crabmeat
Juice of 2 lemons
1/2 cup chicken stock or broth
1/4 cup chopped fresh herbs, such as basil, parsley, or chives
3 cups cooked rice or couscous, for serving
DIRECTIONS
Season the fish fillets with salt and pepper. Place the egg mixture in a shallow bowl. Place the flour in a second shallow bowl or plate.


Heat the oil in a skillet over medium heat. Dip each fillet into the egg mixture and allow the excess egg to drain, then dredge in the flour. Place the fillets into the hot oil. Sauté until golden brown on each side. Repeat for all fillets. Place fish on a paper towel to drain. Set aside.


Add the shallots or the onion to the pan and sauté for 2 minutes. Add the spinach, mushrooms, and tomato and sauté for 2 minutes. Add the lobster or crabmeat, lemon juice, chicken stock, and herbs and cook until most of the liquid evaporates and the spinach is wilted. Season with salt and freshly ground black pepper, to taste.


Ladle the sautéed vegetables and lobster or crab mixture over the warm fish and serve with rice or couscous.


Recipe reprinted by permission of Doubleday. All rights reserved.
Date Added: 01/01/2008
Nutrition Facts per Serving
Yield:   Makes 4 servings
Calories: 680
Fat. Total: 23g
Fiber: 5g
Carbohydrates, Total: 62g
Sodium: 397mg
% Cal. from Fat: 30%
Cholesterol: 195mg
Protein: 56g
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