Source: CanolaInfo Test Kitchen | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Cumin Crusted Fish

Sauté is quick, easy and healthy when using canola oil.

Cumin Crusted Fish

Ingredients

  • 1/2 - 1 Tbsp ground cumin 7.5 - 15 mL
  • 1/4 tsp thyme 1 mL
  • 1 tsp paprika 5 mL
  • 1/2 tsp lemon pepper 2 mL
  • 1 lb white fish fillets (walleye, halibut, cod...) 500g
  • 1/2 Tbsp canola oil 7.5 mL
  • 2 Tbsp chopped parsley 30 mL
  • lemon or lime wedges

Instructions

  • 1. In a small bowl, mix together cumin, thyme, paprika, and lemon pepper.
  • 2. Rub spice mixture on both sides of fillets.
  • 3. In a large skillet, set over medium heat, heat canola oil. Add fish fillets and cook until browned on both sides and fish is opaque in the center about 4 minutes per side.
  • 4. Sprinkle with parsley and serve immediately with lemon or lime wedges.

Yield

4 servings

serving size

4 oz (125 g) fish

nutritional analysis

Per Serving

Calories130
Total Fat3.5 g
Saturated Fat0 g
Cholesterol100 mg
Carbohydrates1 g
Fiber1 g
Sugars0 g
Protein22 g
Sodium100 mg
Potassium465 mg