This recipe originally called for Snapper, a fish naturally high in Potassium. Instead we used Tilapia which is higher in protein and much lower in potassium. Use fresh Tilapia for the best results.
4 fillets of tilapia (100 g per fillet)
1/2 cup (125 ml) olive oil
3/4 cup (175 ml) red and green peppers, sliced
1/2 cup (125 ml) onion, sliced
1/4 tsp black pepper
1 tsp hot pepper sauce
1 large sprig thyme
1 tbsp Ketchup
Juice of 1/2 Lime (1 tbsp lime juice)
1 cup hot water
Heat oil in frying pan on medium and sautée onion and bell peppers.
Add black pepper, hot pepper sauce, thyme, ketchup, lime juice and 1/2 cup of hot water and stir.
Place fish in pan and add 1/2 cup hot water and spoon vegetables and sauce over fish.
Cover pan and cook for 5 minutes. Turn fish and cook covered for 5 more minutes, or until done.
- Calories: 376 KCal
- Protein: 21 g
- Carbohydrates: 6 g
- Fibre: 1 g
- Total Fat: 31 g
- Sodium: 106 mg
- Phosphorus: 188 mg
- Potassium: 432 mg
Servings per recipe: 4
Serving size: 1 fillet + 1/2 cup veg
3 protein, 1 veg
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup