Friday 11/12/2010

Jerk Rubbed Fish with Cilantro Slaw

Prep and cook time: 25 minutes 3 cups cole slaw mix 2 tablespoons cilantro, chopped 3 tablespoons mayonnaise 2 tablespoons lemon juice 2 teaspoons sugar 1/2 jalapeño pepper , seeded and chopped 1 1/4 pounds cod fillet (can sub tilapia) 4 teaspoons jerk seasoning 1 whole lemon(s), cut into wedges

[1] In a medium bowl, combine the slaw mix, cilantro, mayonnaise, lemon juice, sugar and jalapeño. Mix well and refrigerate until ready to serve.

[2] Heat a grill pan or large skillet over medium-high heat. Coat the pan with cooking spray. Sprinkle the fish evenly with jerk seasoning.

[3] Add the fish to the pan and cook 3 minutes on each side (or until fish flakes easily) turning carefully with a spatula. Remove fish from heat and place on individual plates. Top with cole slaw and serve with lemon wedges. 


per serving: 251 calories; 30 grams protein; 12 grams total fat; 1 gram fiber; 1 gram saturated fat; 6 grams carbohydrates; 51 mgs cholesterol; 146 mgs sodium; 6 weight watcher points