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 |
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
- 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