Skillet Fish with Quick Corn Relish

Gluten Free
Dairy Free
Health score
44%
Skillet Fish with Quick Corn Relish
15 min.
4
164kcal

Suggestions


Looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this Skillet Fish with Quick Corn Relish! Perfect for lunch or dinner, this vibrant dish is not only easy to prepare but also packed with flavor and nutrition. In just 15 minutes, you can whip up a delightful meal that serves four, making it ideal for family gatherings or a cozy dinner with friends.

The star of this recipe is the flaky cod or halibut fillets, seasoned to perfection with a hint of cumin and pepper. They are cooked to a tender finish in a nonstick skillet, ensuring a hassle-free cooking experience. But what truly elevates this dish is the refreshing corn relish, a colorful medley of whole kernel corn, red and green peppers, and fresh cilantro, all brought together with zesty lime juice and a touch of honey. This relish not only adds a burst of flavor but also a delightful crunch that complements the fish beautifully.

With a caloric breakdown that highlights a healthy balance of protein, fats, and carbohydrates, this meal is as nutritious as it is satisfying. Whether you’re a busy professional or a home cook looking to impress, this Skillet Fish with Quick Corn Relish is sure to become a go-to recipe in your culinary repertoire. Dive into this delightful dish and enjoy a taste of the ocean paired with the freshness of summer vegetables!

Ingredients

  • 11 oz corn kernels whole green red rinsed drained canned
  • tablespoons spring onion sliced (2 medium)
  • tablespoons cilantro leaves fresh chopped
  • 0.5 teaspoon ground cumin 
  • tablespoon juice of lime 
  • teaspoon honey 
  • 0.3 teaspoon ground cumin 
  • 0.1 teaspoon pepper 
  • lb pacific halibut filets 

Equipment

  • bowl
  • frying pan

Directions

  1. In medium bowl, mix all relish ingredients; set aside.
  2. In small bowl, combine 1/4 teaspoon cumin and the pepper; sprinkle on both sides of each fish fillet.
  3. Heat 12-inch nonstick skillet over medium-high heat.
  4. Add fish; cook 5 to 8 minutes, turning once, until fish flakes easily with fork.
  5. Serve fish with relish.

Nutrition Facts

Calories164kcal
Protein54.68%
Fat13.65%
Carbs31.67%

Properties

Glycemic Index
52.07
Glycemic Load
0.81
Inflammation Score
-4
Nutrition Score
14.731304344924%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Kaempferol
0.04mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:164.25kcal
8.21%
Fat:2.55g
3.93%
Saturated Fat:0.53g
3.31%
Carbohydrates:13.34g
4.45%
Net Carbohydrates:11.62g
4.23%
Sugar:5.04g
5.6%
Cholesterol:55.57mg
18.52%
Sodium:238.29mg
10.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.03g
46.06%
Selenium:52.24µg
74.62%
Vitamin B3:8.21mg
41.03%
Vitamin D:5.33µg
35.53%
Vitamin B6:0.66mg
32.8%
Phosphorus:307.25mg
30.73%
Vitamin B12:1.25µg
20.79%
Potassium:618.35mg
17.67%
Folate:44.96µg
11.24%
Magnesium:38.68mg
9.67%
Fiber:1.72g
6.87%
Vitamin B5:0.68mg
6.76%
Vitamin K:6.98µg
6.64%
Manganese:0.13mg
6.48%
Vitamin B2:0.11mg
6.39%
Vitamin B1:0.09mg
6.05%
Vitamin E:0.8mg
5.37%
Zinc:0.7mg
4.64%
Iron:0.71mg
3.92%
Vitamin C:3.03mg
3.67%
Vitamin A:161.44IU
3.23%
Copper:0.06mg
3.02%
Calcium:16.97mg
1.7%