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Nutrition FactsServings and TimesIngredients and Preparation

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.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

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Resources

  • Exchanges

    4 very lean meats; 1.5 fats

  • Side Suggestions: Zucchini and Carrot Julienne

    Cut 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