Pan Seared Fish With Cucumber Jalapeno Slaw Recipe

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Pan Seared Fish With Cucumber Jalapeno Slaw
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  1. To Make Cucumber Jalapeno Slaw: Place the sliced cucumbers, red and yellow bell peppers, jalapeno and red onions in a stainless mixing bowl.
  2. Combine the remaining ingredients in a small mixing bowl and mix with a wire whip until evenly blended. Pour the vinaigrette over the vegetables and toss until evenly blended. Adjust seasoning with additional kosher salt, if desired.
  3. Chill for at least 4 hours before using.
  4. Reduced Balsamic Glaze: Gently heat balsamic vinegar in a small saucepan, reducing to until very thick, but pourable, to about 1/4 cup; funnel into a squeeze bottle. Refrigerate. (Note: Simmer low and slow to produce a sweet sauce. High heat and quick cooking will make the sauce bitter.).
  5. Sweet Potato Mash: Place the peeled and diced sweet potatoes in a 6 quart pot. Add hot water and salt, then place the stockpot on the stove over medium heat. Bring to a boil and cook for 35 minutes or until an inserted fork in the sweet potatoes pierce easily.
  6. Heat the milk, butter, white pepper and cinnamon in a small stockpot until warm, then set aside.
  7. Drain the water from the sweet potatoes and transfer them into a mixing bowl. Using a wire whisk, mash until sweet potatoes are broken up. Add the warm seasoned milk and spices, mix again until the sweeet potatoes are smooth - being careful not to over mix. If needed, season with additional salt to taste. Garnish with chopped parsley.
  8. For the Fish: Heat oil in nonstick pan to high heat. Season fish with creole seasoning blend and place in hot saute pan cooking for 2-3 minutes until it has a seared color. Flip the fish over and finish cooking until done or until 145 degrees F.
  9. Make 5-6 zig-zags with the reduced balsamic drizzle on each plate. Place the hot sweet potato mash in the center of plate and place 3 spears of asparagus radiating out from mash to the side. Place the fish slaw, and lay a cilantro sprig atop the slaw.
  10. Garnish each plate with a lemon and lime slice and sprinkle with chopped chives.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1230.95 Kcal (5154 kJ)
Calories from fat 184.45 Kcal
% Daily Value*
Total Fat 20.49g 32%
Cholesterol 94.32mg 31%
Sodium 3073.7mg 128%
Potassium 3401.91mg 72%
Total Carbs 205.31g 68%
Sugars 52.68g 211%
Dietary Fiber 28.26g 113%
Protein 55.86g 112%
Vitamin C 155.8mg 260%
Vitamin A 5.4mg 181%
Iron 25.8mg 143%
Calcium 374.2mg 37%
Amount Per 100 g
Calories 75.69 Kcal (317 kJ)
Calories from fat 11.34 Kcal
% Daily Value*
Total Fat 1.26g 32%
Cholesterol 5.8mg 31%
Sodium 189mg 128%
Potassium 209.18mg 72%
Total Carbs 12.62g 68%
Sugars 3.24g 211%
Dietary Fiber 1.74g 113%
Protein 3.43g 112%
Vitamin C 9.6mg 260%
Vitamin A 0.3mg 181%
Iron 1.6mg 143%
Calcium 23mg 37%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 25.5
  • 30

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium,
  • High in Sugar

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