The EatingWell Diabetes Cookbook (2005)
Fish cookery doesn’t get any easier than this. Look for the freshest fish you can find—just about any firm, mild white fish will be a fine foil for this spicy tomato sauce.
Active Time: 10 minutes |
Total Time: 25 minutes
- 1 1/4 pounds halibut, striped bass or tilapia fillet, cut into 4 portions
- 1 teaspoon ground cumin, divided
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
- 1 10-ounce can diced tomatoes with green chiles
- 1/4 cup sliced green olives with pimientos
- 2 tablespoons chopped fresh cilantro
- 1 teaspoon extra-virgin olive oil
- Preheat oven to 450°F. Coat a baking sheet with cooking spray. Arrange fish on baking sheet. Season with 1/2 teaspoon cumin, salt and pepper.
- Combine tomatoes, olives, cilantro, oil and the remaining 1/2 teaspoon cumin in a small bowl. Spoon over the fish.
- Bake the fish until flaky and opaque in the center, 12 to 15 minutes. Serve immediately.
Per serving :
7 g Fat;
1 g Sat;
4 g Mono;
45 mg Cholesterol;
4 g Carbohydrates;
30 g Protein;
1 g Fiber;
758 mg Sodium;
638 mg Potassium
Exchanges: 4 very lean meat, 1 fat (mono)