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Broiled Haddock with Cucumber Salsa
Broiled Haddock with Cucumber Salsa

Portions: 4 Serving size: 3 ounces fish, 1/3 cup salsa

Ingredients

1 small or 1/2 large ear fresh corn, shucked and rinsed
1/2 cup cucumber, peeled and diced
1/4 cup red onion, diced
1 garlic clove, peeled and minced
1/4 cup sweet red pepper, diced
1/4 teaspoon cayenne pepper (see helpful hints below)
3 tablespoons fresh cilantro, chopped
4-1/2 tablespoons lime juice, divided use
1 pound fresh haddock, cut into four 4-ounce fillets
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder

Preparation

  1. Turn on broiler.
  2. Cook cleaned ear of corn in a grill pan or on a hot grill until grill marks are apparent. Stand ear of corn upright. Using a sharp knife, cut kernels from stalk.
  3. In a bowl, combine cucumber, onion, garlic clove, red pepper, cayenne pepper, cilantro, grilled corn kernels and 1-1/2 tablespoons lime juice. Place in the refrigerator and allow flavors to blend.
  4. Score fish fillets lightly with a sharp knife. Season with pepper, garlic powder and onion powder. Drizzle fillets lightly with remaining 3 tablespoons lime juice. Arrange on baking sheet lined with parchment.
  5. Place baking sheets under broiler and cook until golden brown or cooked thoroughly. (Internal temperature of fish should reach 145° F.)

Helpful hints

  • Feel free to alter the amount of cayenne pepper used to match your taste buds for spiciness.
  • The recommended internal temperature of cooked fish is 145° F. Cooking time varies with thickness of fillets.
  • This recipe works well with trout.
  • Substitute 1/2-cup frozen or unsalted, canned corn kernels for fresh corn if desired. Stir in a skillet over high heat to toast before adding to salsa.
  • One fresh lime yields 1 to 2 tablespoons juice.

Nutrients per serving

  • Calories 126
  • Protein 22 g
  • Carbohydrates 6 g
  • Fat 1 g
  • Cholesterol 65 mg
  • Sodium 80 mg
  • Potassium 466 mg
  • Phosphorus 232 mg
  • Calcium 50 mg
  • Fiber 0.9 g