Healthy Recipes

Garden Vegetable-baked Haddock
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Small zucchini, diced 1
Plum tomatoes, seeded and diced 2
Scallions, chopped 2
Olive oil 2 teaspoons
Salt ¼ + ¼ teaspoon
Freshly ground pepper to taste
Haddock filet, skinned and cut into 2 pieces ¾ pound
Dry white wine 1/3 cup


Directions
  1. Preheat oven to 425˚ F.
  2. In a medium bowl, combine zucchini, tomatoes, scallions, and olive oil. Season with ¼ teaspoon salt and freshly ground pepper to taste.
  3. Place fish filets in a baking dish and season with remaining ¼ teaspoon salt. Top with the vegetable mixture. Pour wine around the fish. Cover with foil and bake for 15-18 minutes, until fish is opaque throughout and flakes easily with a fork.

Exchanges
4 very lean meats; 1 fat; 2 vegetables

Side Suggestions: Boiled Potatoes
Wash and scrub 4 small potatoes. Place in a pot and fill with water; cover and place over high heat. Once boiling, reduce heat to low and simmer. Cook for about 20 minutes, until potatoes are tender when pierced with a fork.


Nutrition Facts
Serving Size 1
Calories 244
Total Fat 6 g
Saturated Fat 1 g
Sodium 709 mg
Total Carbohydrate 6 g
Dietary Fiber 2 g
Protein 34 g
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