Fish Fillets in Red Pepper Puree - 9g Carbs, 1g Fiber, 4g Sugar
From: The New Family Cookbook for People with Diabetes, published by the American Diabetes Association
Red pepper puree adds a bright and beautiful color to these fish
fillets and also helps keep them moist and flaky. When making the
sauce, be sure to cover the pan tightly so the liquid does not
boil away. If the sauce starts evaporating, add 1 to 2 tablespoons
of water.
Servings: 4
Serving Size: 1 fillet plus 1/4 cup sauce
1 cup chopped onion
1 clove garlic, minced
2 tsp olive oil
2 diced red peppers
1 tsp coriander
1/4 tsp crushed red pepper flakes
4 4 oz fish fillets such as scrod, cod, white fish, haddock, or
orange roughy
1/2 tsp salt
1/2 lime cut into wedges
1. In a large nonstick 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.
2. 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.
3. 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
Serving Size: 1 fillet plus 1/4 cup sauce
Nutrition per Serving:
151 Calories, 29 Calories From Fat, 3g Total Fat, 0g Saturated Fat,
49mg Cholesterol, 355mg Sodium, 9g Total Carbs, 1g Dietary Fiber,
4g Sugars, 21g Protein
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