Walnut-Coated Fillets with Corn Salsa

DESCRIPTION

This recipe is adapted with permission from American Heart Association Meals in Minutes Cookbook, Copyright © 2000 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. American Heart Association cookbooks are available from booksellers everywhere.

Total Time
30 Mins
Serves
6
Meal
Dinner Lunch

Total Time

Prep Time
15 Mins
Cook Time
15 Mins
Total Time
30 Mins

Nutrition

Calories
200 cal
Total Fat
7.5 g
Polyunsaturated Fat
5 g
Cholesterol
44 mg
Sodium
130 mg
Carbohydrates
14 g
Dietary Fiber
2 g
Protein
21 g

Ingredients

  • Vegetable oil spray
  • 1 pound boneless, skinless fish fillets, cut into 4 pieces (Your choice of: Sole, Cod, Tilapia)
  • 1/2 of a 17-ounce can no-salt-added whole-kernel corn, drained
  • 1/2 cup chopped green bell pepper
  • 1/4 cup chopped red onion
  • 2 tablespoons lime juice
  • 1/2 teaspoon bottled minced garlic
  • 1/8 teaspoon ground red pepper
  • 1/8 teaspoon salt (optional)
  • 2 tablespoons chopped fresh cilantro or parsley
  • 2 tablespoons fat-free, cholesterol-free mayonnaise
  • Freshly ground black pepper
  • 1/3 cup chopped California walnuts, dry-roasted

Preparation

  1. Preheat oven to 450°F. Spray a shallow glass baking dish with vegetable oil.
  2. Rinse fillets and pat dry. Set aside.
  3. In a medium bowl, stir together corn, green pepper, red onion, lime juice, garlic, red pepper, and, if desired, salt. Stir in cilantro. Set aside.
  4. Place fillets in prepared dish, tucking under any thin edges. Lightly brush the top of each fillet with mayonnaise. Season with black pepper. Sprinkle with chopped walnuts.
  5. Bake 10 to 15 minutes or until fish flakes easily with a fork. Serve with corn mixture.