-
1
In a medium bowl, stir together the salsa ingredients.
-
2
Set aside.
-
3
Sprinkle the flesh side of the fish with the cumin, salt, and pepper.
-
4
Using your fingertips, gently press the mixture so it adheres to the fish.
-
5
Put the flour in a medium shallow dish.
-
6
Add the fish with the flesh side down.
-
7
Lightly coat that side with the flour, shaking off any excess.
-
8
In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom.
-
9
Cook 2 pieces of the fish with the flesh side down for 2 minutes, or until browned.
-
10
Turn over and cook for 2 minutes, or until the fish flakes easily when tested with a fork.
-
11
Transfer to a large plate.
-
12
Cover to keep warm.
-
13
Put the remaining 1 teaspoon oil in the skillet, swirling to coat the bottom.
-
14
Cook the remaining 2 pieces of fish.
-
15
Transfer all the fish to plates.
-
16
Top with the salsa.
-
17
Serve with the lemon wedges to squeeze over all.
-
18
(Per serving)
-
19
Calories: 234
-
20
Total fat: 11.0g
-
21
Saturated: 1.5g
-
22
Trans: 0.0g
-
23
Polyunsaturated: 2.5g
-
24
Monounsaturated: 6.0g
-
25
Cholesterol: 66mg
-
26
Sodium: 140mg
-
27
Carbohydrates: 8g
-
28
Fiber: 1g
-
29
Sugars: 4g
-
30
Protein: 25g
-
31
Calcium: 64mg
-
32
Potassium: 569mg
-
33
1/2 fruit
-
34
3 lean meat
-
35
1/2 fat
