SNAPPER WITH SAUTEED TOMATO PEPPER SAUCE
For a slightly sweeter-tasting sauce, use a red, yellow or orange bell pepper.
Prep: 8 min Cook: 12 min
4 Servings
Ingredients
• 1 lb red snapper, cod or other medium-firm fish fillets (1/2 inch thick)
• 1 large tomato, chopped (1 cup)
• 1 small green bell pepper, chopped (1/2 cup)
• 1 small onion, sliced
• 2 tablespoons finely chopped fresh cilantro or parsley
• 1/4 teaspoon salt
• 1/4 cup dry white wine or chicken broth
Directions
1. If fish fillets are large, cut into 4 serving pieces. Heat 10-inch nonstick skillet over medium heat.
2. Arrange fish, skin sides down, in single layer in skillet. Cook uncovered 4 to 6 minutes, turning once, until fish flakes easily with fork. Remove fish to warm platter; keep warm.
3. In same skillet, cook remaining ingredients except wine over medium heat 3 to 5 minutes, stirring frequently, until bell pepper and onion are crisp-tender. Stir in wine; cook about 1 minute or until hot. Spoon tomato mixture over fish.
Nutrition
1 SERVING: Cal 125 (Cal From Fat 20), Fat 2g (Sat Fat 0g), Chol 60mg, Sodium 250mg, Carbs 5g (Fiber 1g), Pro 22g
% DAILY VALUE: Vit A 10%, Vit C 22%, Calc 2%, Iron 4%
EXCHANGES: 1 Vegetable, 3 Very Lean Meat
CARB. CHOICES: 0
|
