Cumin Crusted Fish

seafood recipe, white fish recipe, canadian cuisine, canada recipeSauté is quick, easy and healthy when using canola oil.

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

In a small bowl, mix together cumin, thyme, paprika, salt and lemon pepper.
Rub spice mixture on both sides of fillets.
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 centre.
Sprinkle with parsley and serve immediately with lemon or lime wedges.

Yield: 4 servings.

Source: www.canolainfo.org

Nutritional Analysis:
Per Serving
Calories 130
Fat 3.5 g
Saturated Fat 0 g
Cholesterol 100 mg
Sodium 410 mg
Carbohydrates 1 g
Fibre <1 g
Protein 22 g

POISSON CROUSTILLANT AU CUMIN

• 1/2 à 1 c. à table (7 à 15 mL) de cumin moulu
• 1/4 de c. à thé (1 mL) de thym
• 1 c. à thé (5 mL) de paprika
• 1/2 c. à thé (2 mL) de sel
• 1/2 c. à thé (2 mL) de poivre au citron
• 1 lb (500 g) filets de poisson blanc, doré jaune, flétan ou morue
• 1/2 c. à table (7 mL) d’huile de canola
• 2 c. à table (30 mL) de persil haché 30 mL
• quartiers de citron ou de lime

Dans un petit bol mélanger, le cumin, le thym, le paprika, le sel et le poivre au citron.
Étendre le mélange d’épices sur les deux côtés des filets.
Dans une grande poêle à feu moyen, chauffer l’huile de canola. Ajouter les filets de poisson et cuire jusqu’à ce que le poisson soit doré des deux côtés et opaque au centre.
Saupoudrer de persil et servir immédiatement avec les quartiers de citron ou de lime.

Rendement: 4 portions. 1/4 lb (125 g) équivaut à 1 portion.

Source: www.canolainfo.org

Analyse nutritionnelle:
1/4 lb ou 125g
Calories 130
Total Fat 3,5 g
Gras saturés 0 g
Cholestérol 100 mg
Sodium 410 mg
Glucides 1 g
Fibres <1 g
Protéines 22 g

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