Monday, June 29, 2009

[Healthy_Recipes_For_Diabetic_Friends] Fish Veracruz - 9g Carbs, 3g Fiber



Fish Veracruz - 9g Carbs, 3g Fiber

From: The Complete Idiot's Guide to Terrific Diabetic Meals
Servings: 6
Serving size: 4 ounces fish with 2-1/2 tablespoons sauce

--> Fish
1 lb red snapper fillets, in 6 portions
Juice of 1 1/2 lemons
Freshly ground black pepper to taste

--> Sauce
1 Tbsp olive oil
1 1/2 medium onions, sliced into thin strips
3 large garlic cloves, minced
2 1/4 lb (about 12 medium) tomatoes, chopped
3 Tbsp sliced, pitted green olives
2 Tbsp drained capers
1 can jalapeno pepper, seeded and sliced
Freshly ground pepper to taste

Sprinkle fish with lemon juice and pepper. Set aside.

For sauce, heat olive oil in a heavy-bottom saucepan
over medium heat, and add onions and garlic. Saute, stirring,
until onions are tender. Add tomatoes, olives, capers, and
jalapeno, and bring to a simmer, stirring occasionally, for
30 minutes. Add pepper to taste and remove from the heat.

Preheat the oven to 450 degrees F. Cut six double thicknesses
of aluminum foil, large enough to accommodate fillets.

Brush fillets with olive oil and place them on the foil squares.
Spoon about 2 heaping tablespoons of sauce over each portion.
Fold the foil loosely over fish and crimp the edges together
tightly. Place on a baking sheet.

Bake for 8 to 10 minutes. Place each foil pouch on
a serving dish and have guests open them at the table.

Servings: 6
Serving size: 4 ounces fish with 2-1/2 tablespoons sauce
Nutrition per Serving:
Glycemic Index: 33, Glycemic Load: 4
210 Calories, 5g Fat, 41mg Cholesterol, 380mg Sodium, 28g Protein,
9g Carbs, 3g Dietary Fiber

Diabetic Exchanges: 4 Very Lean Meat, 1 Vegetable, 1 Fat

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