White Fish Provencal
En Español (Spanish Version)

Nutrition Facts
Serving Size½ of recipeCalories241Total Fat8 gSaturated Fat1 gSodium895 mgTotal Carbohydrate17 gDietary Fiber1 gProtein27 g
Servings and Times
Servings2
Ingredients and Preparation
IngredientsMeasuresCooking sprayFirm white fish (eg, mahi mahi, snapper, orange roughy), cut into 2 filets¾ poundSalt1/8 teaspoonFreshly ground pepper to tasteOlive oil2 teaspoonsWhite onion, chopped¼ cupDiced tomatoes, drained½ of a 14.5 ounce canOlives, pitted and halved¼ cupDried basil½ teaspoonGarlic powder¼ teaspoonDried thyme¼ 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




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