Healthy Recipes

White Fish Provencal
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Cooking spray
Firm white fish (eg, mahi mahi, snapper, orange roughy), cut into 2 filets ¾ pound
Salt 1/8 teaspoon
Freshly ground pepper to taste
Olive oil 2 teaspoons
White onion, chopped ¼ cup
Diced tomatoes, drained ½ of a 14.5 ounce can
Olives, pitted and halved ¼ cup
Dried basil ½ teaspoon
Garlic powder ¼ teaspoon
Dried thyme ¼ teaspoon


Directions
  1. Preheat oven to 375°F (190°C).
  2. Place fish in a baking dish coated with cooking spray, sprinkle with salt and pepper, and bake until done, about 15 minutes.
  3. Meanwhile, heat oil in a medium saucepan over medium heat. Add onion and cook 3-4 minutes, until tender. Add tomatoes, olives, basil, garlic powder, and thyme, and simmer 3 minutes.
  4. Spoon sauce over fish and serve.

Exchanges
4 very lean meats; 1.5 fats

Side Suggestions: Zucchini and Carrot Julienne
Cut 1 small zucchini and 1 small peeled carrot into very thin strips. Heat 2 teaspoons olive oil over medium-high heat in a medium nonstick skillet. Cook about 5 minutes, until vegetables are tender. (They should retain their shape and some of their crispness.) Season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 61 calories; 5 g carbohydrate; 1 g protein; 4.5 g fat (0.5 g sat); 1.5 g fiber; 158 mg sodium. Exchanges: 1 vegetable; 1 fat.

Side Suggestions: Brown Rice Pilaf


Nutrition Facts
Serving Size ½ of recipe
Calories 241
Total Fat 8 g
Saturated Fat 1 g
Sodium 895 mg
Total Carbohydrate 17 g
Dietary Fiber 1 g
Protein 27 g
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