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White Fish Provencal
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White Fish Provencal

Nutrition Facts

Serving Size½ of recipe
Calories241
Total Fat 8 g
Saturated Fat 1 g
Sodium 895 mg
Total Carbohydrate 17 g
Dietary Fiber 1 g
Protein 27 g

Servings and Times

Servings2

Ingredients and Preparation

IngredientsMeasures
Cooking spray
Firm white fish (eg, mahi mahi, snapper, orange roughy), cut into 2 filets¾ pound
Salt1/8 teaspoon
Freshly ground pepper to taste
Olive oil2 teaspoons
White onion, chopped¼
Diced tomatoes, drained½ (14.5-ounce) can
Olives (your choice), pitted and halved¼ cup
Dried basil½ teaspoon
Garlic powder¼ teaspoon
Dried thyme¼ teaspoon
  1. Directions
  2. Preheat oven to 375°F.
  3. Place fish in a baking dish coated with cooking spray, sprinkle with salt and pepper, and bake until done, about 15 minutes.
  4. 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.
  5. 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 2-inch julienne (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

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.


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