Fish Fillets & Caponata-Style Vegetables
Sept 30, 2007 8:45:39 GMT -8
Post by jjg on Sept 30, 2007 8:45:39 GMT -8
Fish Fillets & Caponata-Style Vegetables
Cod topped with a chunky sauce of summer vegetables - eggplant, sweet peppers, and tomatoes, seasoned with a little oregano, makes a perfect warm weather dinner entree.
Makes 4 Servings
Ingredients
12 ounces fresh or frozen fish fillets, such as cod, haddock,
or orange roughy (my favorite)
Non-stick cooking spray
1/2 of a small eggplant, peeled and chopped (about 1 1/2 cups)
1 small red or green sweet pepper, chopped (1/2 cup)
1 small onion, chopped (1/3 cup)
1 clove garlic, minced
1 small tomato, chopped
1/4 cup water
1/2 teaspoon dried oregano or basil, crushed
2 tablespoons nonfat Italian salad dressing
4 1/2" thick slices French bread, toasted
Basil leaves, optional
Thaw fish, if frozen. Cut into serving-size pieces (3 oz). Spray a large skillet with non-stick cooking spray. Preheat over medium heat. Add eggplant, sweet pepper, onion and garlic. Cook and stir for 4 minutes. Add tomato, water, oregano and basil. Cover and cook for 1 to 2 minutes more or till vegetables are tender. Remove from heat. Stir in 1 tablespoon of the salad dressing. Set aside. Meanwhile, measure the thickness of the fish. Spray the unheated rack of a broiler pan with non-stick spray coating. Place fish on rack. Broil 4" from the heat till fish flakes easily with a fork (Allow 4 to 6 minutes per 1/2" thickness of fish.) To assemble, drizzle bread slices with remaining 1 tablespoon salad dressing. Place one fish portion on each slice of bread. Spoon eggplant mixture over fish portions. Garnish with basil leaves, if desired.
POINTS: 4
PER SERVING: 204 Calories, 18 g Protein, 3 g Fat, 27 g Carbohydrate, 351 mg Sodium, 32 mg Cholesterol, 4 g Dietary Fiber
Cod topped with a chunky sauce of summer vegetables - eggplant, sweet peppers, and tomatoes, seasoned with a little oregano, makes a perfect warm weather dinner entree.
Makes 4 Servings
Ingredients
12 ounces fresh or frozen fish fillets, such as cod, haddock,
or orange roughy (my favorite)
Non-stick cooking spray
1/2 of a small eggplant, peeled and chopped (about 1 1/2 cups)
1 small red or green sweet pepper, chopped (1/2 cup)
1 small onion, chopped (1/3 cup)
1 clove garlic, minced
1 small tomato, chopped
1/4 cup water
1/2 teaspoon dried oregano or basil, crushed
2 tablespoons nonfat Italian salad dressing
4 1/2" thick slices French bread, toasted
Basil leaves, optional
Thaw fish, if frozen. Cut into serving-size pieces (3 oz). Spray a large skillet with non-stick cooking spray. Preheat over medium heat. Add eggplant, sweet pepper, onion and garlic. Cook and stir for 4 minutes. Add tomato, water, oregano and basil. Cover and cook for 1 to 2 minutes more or till vegetables are tender. Remove from heat. Stir in 1 tablespoon of the salad dressing. Set aside. Meanwhile, measure the thickness of the fish. Spray the unheated rack of a broiler pan with non-stick spray coating. Place fish on rack. Broil 4" from the heat till fish flakes easily with a fork (Allow 4 to 6 minutes per 1/2" thickness of fish.) To assemble, drizzle bread slices with remaining 1 tablespoon salad dressing. Place one fish portion on each slice of bread. Spoon eggplant mixture over fish portions. Garnish with basil leaves, if desired.
POINTS: 4
PER SERVING: 204 Calories, 18 g Protein, 3 g Fat, 27 g Carbohydrate, 351 mg Sodium, 32 mg Cholesterol, 4 g Dietary Fiber