Step Ahead Wellness Center Blog

Best Weight Loss Tip of the Week: Lose Weight with Spice

Posted by deborah neiman on Fri, Jan 17, 2014 @ 04:10 PM


Chile Pepper Striped Bass

Eating even one meal that contains capsaicin—the compound that gives hot sauce and chile peppers their heat—not only reduces levels of hunger-causing ghrelin, but also raises GLP-1, an appetite-suppressing hormone. Panko (Japanese breadcrumbs) has about one-fourth the sodium of dry breadcrumbs but offers the same satisfying crunch to sautéed fish. Feel free to use other firm fish such as: salmon, pollock, catfish, grouper, haddock, cod, halibut, sole, sea bass, snapper, or monkfish.

1/4 cup finely chopped seeded Anaheim chile (a mild, green chile pepper-use  fresh or canned)

1 teaspoon minced garlic

1/4 teaspoon ground red pepper

5 teaspoons canola oil, divided

4 (6-ounce) farmed-raised striped bass fillets (about 1/2 inch thick)

2 large egg whites, lightly beaten

1/3 cup panko (Japanese breadcrumbs) 

1/4 teaspoon salt 

4 lemon wedges

  1. Combine the first 3 ingredients and 2 teaspoons oil in a large zip-top plastic bag. Add fish to bag; seal and refrigerate for 30 minutes.
  2. Remove fish from bag, discarding marinade. Brush chile off fish. Place egg whites in a shallow dish. Sprinkle panko in another shallow dish. Dip fish in egg white; dredge in panko mixture. Repeat procedure with remaining 3 fillets, egg white, and panko. Sprinkle fillets evenly with salt.
  3. Heat remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add fish to pan; sauté 3 minutes or until golden brown. Turn fish over; cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.

Makes 4 servings. 1 fish fillet= 230 calories

Adapted from

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