Email to Marla Hudgins      

Recipe Categories: marlaoh's HOME PAGEB1 B2 B3 B4 B5 B6 B7 BEVERAGE BEVERAGE_Alcohol BEVERAGE_Smoothie BREAD BREADMACHINE BREAD_Bisquits BREAD_Cornbread BREAD_Muffins BREAD_Rolls BREAKFAST CAKESandPIES CAKESandPIES_Cheesecake CANDY CANNING CASSEROLES CASSEROLES_1 CASSEROLES_Stir_Fry COOKIES COPYCAT CROCKPOT DEEPFRYER DESSERTS DESSERTS_Cobbler DESSERTS_Cookies2 DESSERTS_Cookies_1 DESSERTS_Crisps DESSERTS_Cupcakes DESSERTS_No_Bake DESSERTS_Pudding_Custard_Parfa DESSERTS_Tarts DESSERTS_Tortes DESSERT_Pizza ETHNIC ETHNIC_Asian ETHNIC_Asian_Chinese_New_Year ETHNIC_Brazil_Jamaican ETHNIC_German_Russian ETHNIC_Indian_Misc ETHNIC_Irish_Scottish_Welsh ETHNIC_Mexican FAST_AND_EASY FOOD_DEHYDRATOR FOOD_Explanations FOOD_Remedies FRUIT FRUIT_1 GRILLING_Fruits_Veggies_Misc HEALTHY HEALTHY_Diabetic HEALTHY_Gluten_Free HEALTHY_Low_Calorie HEALTHY_Low_Carb HEALTHY_Low_Cholesterol HEALTHY_Low_Fat_Fat_Free HEALTHY_Sugar_Free_Low HOLIDAYS_STPATRICKSDAY HOLIDAY_BACK_TO_SCHOOL HOLIDAY_Christmas HOLIDAY_HALLOWEEN HOLIDAY_Mardi_Gras HOLIDAY_President39s ICE_CREAM_Sorbets_Cones_Misc KIDS MARINADES MEALS MEATPIES MEATS MEATS_Hot_Dogs MEATS_Meatloaf Mexican MICROWAVE MISCELLANEOUS NOT_FOOD_RECIPES NO_BAKE PANINI PASSOVER PASTA PASTRIES PET_RECIPES PIZZA PORK POULTRY POULTRY_ChickenWings PRESSURE_COOKER QUANTITYCOOKING SALADandDRESSING SALADandDRESSING_Pasta SALAD_Coleslaw SALAD_Gelatin SANDWICHES SAUCES Scones SEASONAL_Autumn_Fall SEASONS_Fall_Autumn SIDE_DISHES SOUPS_STEWS_CHILI SPREADS SUPERBOWL THANKSGIVING TNT_Stars VALENTINES VEGETARIAN WEIGHT_WATCHERS

Low Fat Rum and Pepper Painted Fish with




Source of Recipe


Marla


List of Ingredients




Low Fat Rum and Pepper Painted Fish with Mangoes

For the paint:
1 1/2 tablespoons of whole black peppercorns
12 whole cloves
1/2 cup sugar
3/4 cup low-sodium soy sauce
3/4 cup light rum
2 1/2 tablespoons of grated lemon zest
2 tablespoons lemon juice

For the fish:

4, 8-ounce portions of boneless, skinless fillet of grouper
1 tablespoon peanut oil for cooking the fish

For the mangoes:

1 ripe, juicy mango, peeled and thinly sliced into wedges




Recipe



For the paint:

1. Toast the black peppercorns and cloves together in a dry skillet over moderate
heat until you see a puff or two of smoke.

2. Remove from the heat and grind them together in an electric spice grinder or
a clean coffee bean grinder.

3. Transfer peppercorns to a heavy saucepan. Add the remaining ingredients and heat
all together on medium heat. The mixture will begin to foam as it reduces. When
it has reduced by approximately half, about 25 to 35 minutes, strain it through
a fine-meshed strainer into a bowl. Reserve until needed.

Note: The rum can suddenly ignite. If it does, cover the pan to kill off the oxygen.
Resume heating and reducing as before.

For the fish:

1. Just before serving the dish, preheat an oven to 450°F. Place the fish on a
large platter and then paint the fish liberally on one side only.

2. Heat a large skillet (or two of them) until almost smoking hot.

3. Add some peanut oil and carefully add the fish, paint-side down. Shake the pan
to avoid sticking. When the fish is quite dark, flip it over, degrease any excess
oil and place the skillet in the oven. Bake the fish until just cooked through.

4. Lay the mangoes over the fish evenly.
5. Serve with a wedge of lemon or lime.


Nutrition Facts
Serving size: 1 fish fillet with fruit
Calories 501
Total Fat 6 g
Saturated Fat 1 g
Protein 47 g
Total Carbohydrate 40 g
Dietary Fiber 2 g
Sodium 1723 mg
Percent Calories from Fat 11%
Percent Calories from Protein 37%
Percent Calories from Carbohydrate 32%