Fish Fillets With Parsley & Cilantro

Ingredients
  • 1 tbsp Canola oil 15ml
  • 6 oz Basa, tilapia or sole fillets, rinsed and patted dry 170 g
  • 1/8 tsp Salt 0.5ml
  • Black pepper to taste
  • Sauce
  • 1/4 cups Chopped Italian parsley 60ml
  • 1/4 cups Chopped fresh cilantro 60ml
  • 1/2 Jalapeno, seeded and minced or (0.5 ml) pepper flakes
  • 1 tsbp Grated lemon rind 15ml
  • 1 tbsp Lemon juice 15ml
  • 1 Medium garlic clove, minced
  • 1 tbsp Canola oil 15ml
  • 1/4 tsp Salt 1ml
Ingredients
  • 1 tbsp Canola oil 15ml
  • 6 oz Basa, tilapia or sole fillets, rinsed and patted dry 170 g
  • 1/8 tsp Salt 0.5ml
  • Black pepper to taste
  • Sauce
  • 1/4 cups Chopped Italian parsley 60ml
  • 1/4 cups Chopped fresh cilantro 60ml
  • 1/2 Jalapeno, seeded and minced or (0.5 ml) pepper flakes
  • 1 tsbp Grated lemon rind 15ml
  • 1 tbsp Lemon juice 15ml
  • 1 Medium garlic clove, minced
  • 1 tbsp Canola oil 15ml
  • 1/4 tsp Salt 1ml
Instructions
  1. Heat 1 Tbsp (15 ml) of the canola oil in a large non-stick skillet over medium-high heat. Sprinkle the fillets with 1/8 tsp of the salt and black pepper to taste. Cook for 4 minutes on each side or until fish flakes with a fork.
  2. Meanwhile, combine the remaining ingredients in a small bowl. Serve fish topped with equal amounts of the sauce.
Servings:4
Amount Per Serving:6 oz fillets
Print Recipe
Nutrition Facts
Fish Fillets With Parsley & Cilantro
Amount Per Serving
Calories 158 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Total Carbohydrates 1g 0%
Dietary Fiber 0.3g 1%
Protein 24g 48%
* Percent Daily Values are based on a 2000 calorie diet.