Healthy Recipes

White Fish Provencal
dashed separator
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
dashed separator
healthy living calculator
Current Research From Top Journals


Chewing Gum After Surgery May Improve Digestive Tract Recovery
April 2015

A systematic review found that participants given chewing gum after abdominal surgery may have a faster return to normal for their digestive system. Unfortunately, the quality of trials is low and more research will need to be done before this simple solution is confirmed.

dot separator
previous editions

Early Peanut Consumption Associated with Lower Risk of Peanut Allergy in High Risk Children
March 2015

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook