No Fuss Fish
Jan 3, 2007 20:05:12 GMT -8
Post by jjg on Jan 3, 2007 20:05:12 GMT -8
No Fuss Fish
A quick fix dinner filled with omega-3 fatty acids and good California raisins, too.
INGREDIENTS
* 1 can (8-ounces) stewed tomatoes, coarsely chopped
* 2 tablespoons California raisins
* 2 tablespoons chopped pitted ripe olives
* 1 tablespoon drained capers
* 1 small clove garlic, pressed
* 1/2 teaspoon dried basil
* Dash pepper
* 2 skinned red snapper fillets (about 6 ounces each)
PROCEDURE
In medium bowl combine all ingredients except fish; let stand 15 minutes. Preheat broiler with rack 6 inches below heat source. Place fish in lightly greased 8-inch square baking pan; top with raisin mixture, dividing equally. Broil about 5 minutes until fish turns from translucent to opaque throughout (145°F).
Yields: Serving size 308g
Serves: 2
Nutrition Facts (per serving)
Calories 250 (13% from fat); Total Fat 3.5g (sat <1g, mono 1g, poly 1g); Cholesterol 65mg; Protein 37g; Carbohydrates 17g; Fiber 2g; Iron 2mg; Sodium 560mg; Calcium 120mg;
A quick fix dinner filled with omega-3 fatty acids and good California raisins, too.
INGREDIENTS
* 1 can (8-ounces) stewed tomatoes, coarsely chopped
* 2 tablespoons California raisins
* 2 tablespoons chopped pitted ripe olives
* 1 tablespoon drained capers
* 1 small clove garlic, pressed
* 1/2 teaspoon dried basil
* Dash pepper
* 2 skinned red snapper fillets (about 6 ounces each)
PROCEDURE
In medium bowl combine all ingredients except fish; let stand 15 minutes. Preheat broiler with rack 6 inches below heat source. Place fish in lightly greased 8-inch square baking pan; top with raisin mixture, dividing equally. Broil about 5 minutes until fish turns from translucent to opaque throughout (145°F).
Yields: Serving size 308g
Serves: 2
Nutrition Facts (per serving)
Calories 250 (13% from fat); Total Fat 3.5g (sat <1g, mono 1g, poly 1g); Cholesterol 65mg; Protein 37g; Carbohydrates 17g; Fiber 2g; Iron 2mg; Sodium 560mg; Calcium 120mg;