From Sandi's Recipe File - Dale Nichols' Pan Fried Haddock

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"Dale Nichols' Pan Fried Haddock"

Recipe Source:
August 1999 Issue of
Canadian Living Magazine

Serving Size: 4 servings

Amount Ingredient

1 pound haddock or cod fillets

Pinch each salt and pepper

2 teaspoons oil

Garden Salsa:

1 cup diced seeded peeled tomato

1/2 cup diced seeded cucumber

1/4 cup diced sweet yellow pepper

1/4 cup sliced green onions

1 clove garlic, minced

2 tablespoons chopped fresh coriander or sea parsley

1 tablespoon olive oil

1 teaspoon rice vinegar

1/4 teaspoon each salt and pepper

Preparation Instructions:

Garden Salsa: In small bowl, toss together tomato, cucumber, yellow pepper, onions, garlic, coriander, oil, vinegar, salt and pepper. Set aside in refrigerator for up to 30 minutes.
Sprinkle fish with salt and pepper. In nonstick skillet, heat oil over medium high heat; cook fish, turning once, for about 8 minutes or until opaque and flakes easily when tested with fork. Divide among 4 serving plates; top with salsa. Makes 4 servings.
Per serving: About 166 calories; 22 g protein; 7 g fat; 4 g carbohydrates; 1 g fibre; 65 mg cholesterol; 226 mg sodium.

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