• White Fish Provencal

    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

    Servings and Times

    Servings 2

    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
    1. Preheat oven to 375°F (190°C).
    2. Place fish in a baking dish coated with cooking spray, sprinkle with salt and pepper, and bake until done, about 15 minutes.
    3. 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.
    4. Spoon sauce over fish and serve.

    Exchanges4 very lean meats; 1.5 fats

    Side Suggestions: Zucchini and Carrot JulienneCut 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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