Broiled Haddock with Cucumber Salsa
Portions: 4 Serving size: 3 ounces fish, 1/3 cup salsa
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
- Turn on broiler.
- 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.
- 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.
- 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.
- Place baking sheets under broiler and cook until golden brown or cooked thoroughly. (Internal temperature of fish should reach 145° F.)
- 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