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
- 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.
- 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.
- 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 cookinglight.com