This intensely flavored entrée is ready in less than 15 minutes. Try it with Zesty Oven-Fried Potatoes (page 250) and stewed okra.

　　

Ingredients

Serves 4; 3 ounces fish per serving

　　

Rub

2 teaspoons fresh lemon juice

　　1 1/2 teaspoons Worcestershire sauce (lowest sodium available)

　　1 teaspoon paprika

　　3/4 teaspoon chopped fresh thyme or 1/4 teaspoon dried, crumbled

　　1/2 teaspoon red hot-pepper sauce

　　1/4 teaspoon garlic powder

　　1/4 teaspoon onion powder

　　1/4 teaspoon salt

　　4 red snapper or other mild white fish fillets (about 4 ounces each), rinsed and patted dry

　　2 teaspoons olive oil

　　2 tablespoons water

　　

Step 1

In a small bowl, stir together the rub ingredients. Spoon onto one side of each fillet. Using the back of a spoon, spread the rub to cover that side.

　　

Step 2

In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the fish with the coated side down for 4 minutes. Gently turn the fish over and cook for 3 to 4 minutes, or until it flakes easily when tested with a fork. Transfer the fish to plates, leaving any browned bits in the skillet.

　　

Step 3

Add the water to the skillet, scraping to dislodge the browned bits. Cook for 15 to 20 seconds, or until heated through. Spoon over the fish.

　　

Nutrition Information

Step 4

(Per serving)

　　

Step 5

Calories: 133

　　

Step 6

Total fat: 4.0g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 2.0g

　　

Step 11

Cholesterol: 40mg

　　

Step 12

Sodium: 201mg

　　

Step 13

Carbohydrates: 1g

　　

Step 14

Fiber: 0g

　　

Step 15

Sugars: 0g

　　

Step 16

Protein: 23g

　　

Step 17

Calcium: 39mg

　　

Step 18

Potassium: 466mg

　　

Dietary Exchanges

Step 19

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition