Cumin crusted fish

Sautéing is a quick and healthy way to prepare this tasty dinner.
Recipe and photo provided by CanolaInfo.org
130 cal Serves 4
Prep time 0h 5m
Cook time 0h 8m
Total time 0h 13m
Three pieces of cooked fish in pan with lemon and herbs

Ingredients

Directions

  1. Step 1

    In a small bowl, mix together cumin, thyme, paprika and lemon pepper. Rub spice mixture on both sides of fillets.

  2. Step 2

    In a large skillet over medium heat, heat canola oil. Add fish fillets and cook until browned on both sides and fish is opaque in the centre, about 4 minutes per side.

  3. Step 3

    Sprinkle with parsley and serve immediately with lemon or lime wedges.

Nutritional information

Per serving (1 of 4)

Calories
130
Protein
22 g
Sodium
100 mg
Potassium
465 mg
Total fat
3.5 g
Saturated fat
0 g
Cholesterol
100 mg
Carbohydrates
1 g
Fibre
1 g
Sugars
0 g
Added sugars
0 g

Favourite recipes

All recipes
Oatmeal chococranberry cookies in a mason jar beside a cookie and glass of milk
Desserts and baked goods

Oatmeal choco cranberry cookies

In these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberries on kitchen counter
Breakfast

Muesli muffins with almonds and cranberries

Whole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot frites
Poultry

Turkey burger casserole with parsnip and carrot frites

This casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Roasted red pepper, squash, sweet potato, carrot and cauliflower in a casserole dish
Side dishes

Maple roasted vegetables

Delectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Two Wild rice and apple stuffed acorn squash halves
Side dishes

Wild rice and apple stuffed acorn squash

The sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Chicken tortellini pasta salad on a blue serving platter with bowl of cherry tomatoes, dressing and a basil sprig on the side.
Soups and salads

Mediterranean tortellini pasta salad

Watch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6
Winter vegetable pork ragout
Meat

Winter vegetable pork ragout

A comforting meal on a cool evening that warms the kitchen and smells delicious as it simmers.
Prep: 5 mins 170 cal Serves 10
All recipes