• Garden Vegetable-baked Haddock

    Nutrition Facts

    Serving Size 1
    Calories 244
    Total Fat 6 g
    Saturated Fat 1 g
    Sodium 709 mg
    Total Carbohydrate 6 g
    Dietary Fiber 2 g
    Protein 34 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Small zucchini, diced 1
    Plum tomatoes, seeded and diced 2
    Scallions, chopped 2
    Olive oil 2 teaspoons
    Salt ¼ + ¼ teaspoon
    Freshly ground pepper to taste
    Haddock filet, skinned and cut into 2 pieces ¾ pound
    Dry white wine 1/3 cup
    1. Preheat oven to 425° F.
    2. In a medium bowl, combine zucchini, tomatoes, scallions, and olive oil. Season with ¼ teaspoon salt and freshly ground pepper to taste.
    3. Place fish filets in a baking dish and season with remaining ¼ teaspoon salt. Top with the vegetable mixture. Pour wine around the fish. Cover with foil and bake for 15-18 minutes, until fish is opaque throughout and flakes easily with a fork.

    Exchanges4 very lean meats; 1 fat; 2 vegetables

    Side Suggestions: Boiled PotatoesWash and scrub 4 small potatoes. Place in a pot and fill with water; cover and place over high heat. Once boiling, reduce heat to low and simmer. Cook for about 20 minutes, until potatoes are tender when pierced with a fork.

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