Monday, April 17, 2017

[Healthy_Recipes_For_Diabetic_Friends] Fish Fillets in Red Pepper Sauce - 9g Carbs, 1g Fiber, 4g Sugar


Fish Fillets in Red Pepper Sauce - 9g Carbs, 1g Fiber, 4g Sugar

From: The All New Good Housekeeping Cookbook
Servings: 4

1 cup coarsely chopped onion
1 clove garlic, minced
2 tsp olive oil
2 large red bell peppers (12 oz total), cored, seeded, and coarsely chopped
1 tsp ground coriander
1/8 to 1/4 tsp crushed red pepper flakes
Four 4 oz fish fillets such as scrod, cod, white fish, haddock, or orange roughy
1/2 tsp salt
1 lime, cut in wedges

In a large non-stick skillet, saute the onion and garlic in oil until tender, about 5 minutes.

Add the red peppers, coriander, and pepper flakes; saute 1 minute. Cover and cook over low heat until the peppers are very tender, about 8 minutes.

Transfer the mixture to a food processor or blender; blend until smooth, scraping down the sides twice. Stir in 1/4 teaspoon of the salt.

Sprinkle the fish with the remaining 1/4 teaspoon salt and place in the same skillet. Spoon the puree over the fish; cover and simmer until the fish is opaque, about 8 minutes.

Serve the fish topped with the pepper puree and with lime wedges.

Servings: 4
Nutrition per Serving: 151 Calories, 3g Fat, 49mg Cholesterol, 355mg Sodium, 9g Carbs, 1g Dietary Fiber, 4g Sugars, 21g Protein

Exchanges: 2 Vegetable, 3 Very Lean Meat


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