Return to Index
White Fish Provencal
|Serving Size||½ of recipe|
|Total Fat||8 g|
|Saturated Fat||1 g|
|Total Carbohydrate||17 g|
|Dietary Fiber||1 g|
Ingredients and Preparation
|Firm white fish (eg, mahi mahi, snapper, orange roughy), cut into 2 filets||¾ pound|
|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|
- Preheat oven to 375°F (190°C).
- Place fish in a baking dish coated with cooking spray, sprinkle with salt and pepper, and bake until done, about 15 minutes.
- 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.
- 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