Pan-Seared Fillets with Cilantro

Preparation

1. Step 1

   In a small bowl, stir together the paprika, pepper, and salt. Sprinkle over one side of each fillet. Using your fingertips, gently press the mixture so it adheres to the fish.

   Step 2

   Heat a large nonstick skillet over medium-high heat. Cook the fish with the seasoned side down for 2 minutes. Reduce the heat to medium. Turn the fish over. Cook for 4 to 5 minutes, or until it flakes easily when tested with a fork. Remove from the heat.

   Step 3

   Meanwhile, in another small bowl, stir together the jalapeño, cilantro, and margarine. Using the back of a spoon, spread the jalapeño mixture over the seasoned side of the fish. Squeeze the lime over the fish. Serve with the seasoned side up.

2. Nutrition Information

   Step 4

   (Per serving)

   Step 5

   Calories: 129

   Step 6

   Total fat: 3.5g

   Step 7

   Saturated: 0.5g

   Step 8

   Trans: 0.0g

   Step 9

   Polyunsaturated: 1.0g

   Step 10

   Monounsaturated: 1.5g

   Step 11

   Cholesterol: 42mg

   Step 12

   Sodium: 251mg

   Step 13

   Carbohydrates: 1g

   Step 14

   Fiber: 0g

   Step 15

   Sugars: 0g

   Step 16

   Protein: 22g

   Step 17

   Calcium: 34mg

   Step 18

   Potassium: 578mg

3. Dietary Exchanges

   Step 19

   3 very lean meat