Dr. Norris J. Chumley Satisfied Life

Here’s a delicious recipe for fish, with hearty flavor, few calories, and the good kind of fat (Omega). Try it tonight for supper, I think you will enjoy it. It will help you in your weight loss or maintenance cause, too!

Dr. Norris Chumley’s Mediterranean Fish

Serves two.

2 pieces of white fish (flounder, halibut, perch, tilapia – your choice) about 4-6 ozs. each
1 teaspoon olive oil
1/2 cup red vinegar
3/4 cup fish broth, made from a bouillon cube
1 small can pitted black or green olives
1/2 small onion
2 very ripe tomatoes, finely chopped
2 stalks celery

In a small skillet or pan, place the liquids together and bring to a boil. Dissolve the bouillon cube completely, as you stir the mixture for about 3 minutes. Reduce heat to simmer and stir occasionally for 10 minters or so, letting it reduce to half.

In another skillet or shallow pan, lightly sauté the onion and celery in a smidgeon of olive oil. After about 3 minutes, add the fish on top, skin side down, adding about 1/4 cup water. Cover and simmer until the fish has reached an internal temperature of about 100 degrees (or just before fully-cooked). Turn gently. Add the tomatoes and olives and cook another few minutes until the fish reaches an internal temperature of 145 degrees. Remove from heat, pour the sauce reduction over it, and serve. It’s nice over brown rice.

Please share your thoughts on this recipe, and share any variations you might want to suggest.


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