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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Broiled Bluefish with Tomato Coulis
 
Source: dLife

Broiled bluefish topped with chopped tomato and spices.

Rating:
Prep Time: 1 hours
Cook Time: 8 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 6 servings
Serving Size: 1 each
Amount Per Serving
Calories 221.2
Total Carbs 2.9 g
Dietary Fiber 0.8 g
Sugars 1.6 g
Total Fat 8.9 g
Saturated Fat 1.7 g
Unsaturated Fat 7.2 g
Potassium 565.4 mg
Protein 30.6 g
Sodium 95.9 mg
Dietary Exchanges
1 1/4 Fat, 1/2 Vegetable, 4 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings
Ingredients
2 cup chopped tomato
0.25 tsp salt , to taste (optional)
3 tbsp red wine vinegar
2 tbsp fresh cilantro , chopped
1 tbsp shallots, chopped , minced
1 tbsp olive oil
1 medium garlic cloves , crushed
6 bluefish fillet
1 cooking spray
2 tsp grated lemon rind
0.25 tsp salt , to taste (optional)
0.25 tsp black pepper


Directions
1 Wash and dice tomatoes.
2 Place tomatoes in a strainer positioned over a bowl. Toss with salt. Let strain for 30 minutes.
3 In medium bowl, mix tomatoes, vinegar, cilantro, shallot, olive oil, and garlic. Combine completely.
4 Let rest at room temperature for 30 minutes.
5 Preheat broiler.
6 Spray baking sheet with cooking spray.
7 Place fish baking sheet.
8 Scatter lemon rind, salt, and pepper evenly on top of fish.
9 Place under broiler for 8 minutes until fish is flaky.
10 Spoon tomato coulis over each fillet or serve on the side.
Additional Information
Any white fish such as red snapper, grouper, or orange roughy may be substituted.


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