Baked Pepper Fish from Healthy Diabetic Recipes

Baked Pepper Fish Recipe

Recipe Ingredients:

1 fish filet - (4 oz)
= (use a firm fish, such as
halibut or swordfish)
2 tbsp fat-free Ranch dressing
1 dash cayenne pepper
1/2 large red bell pepper, thinly sliced
1 small onion, peeled, and
thinly sliced
1/2 cup broccoli florets, washed, drained

Recipe Instructions:

Preheat the oven to 450 degrees. Spray a 12-inch square of heavy aluminum foil with nonstick cooking spray.

Place the filet on the foil. Spread the dressing over the filet with a small spoon or pastry brush and sprinkle with cayenne pepper. Arrange the vegetables over the fish.

Fold the foil over and seal the edges well. Place the foil packet in the middle of the oven, directly on the rack. To prevent spills, you may want to place the foil packet on a small baking sheet.

Bake for 20 minutes, or until the fish is white through the center and flakes easily with a fork.

To microwave, place the filet and other ingredients directly on a microwave-safe plate (you can omit the nonstick cooking spray). Cover with plastic wrap and microwave on high for 5 minutes or until done. Remember to turn the plate halfway through the cooking time for even cooking.

This recipe yields 1 serving.

Exchanges Per Serving: 2 Vegetable, 2 Very Lean Meat, 1 Carbohydrate.

Nutrition Facts: Calories 198; Calories from Fat 10; Total Fat 1g; Saturated Fat 0g; Cholesterol 49mg; Sodium 384mg; Carbohydrate 24g; Dietary Fiber 3g; Sugars 8g; Protein 24g.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-21-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2000"

Servings: 1

“Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.”

~ Pearl Buck (1892-1973) American Nobel Prize winning author.

 

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