Skillet Fish with Tomato Zucchini Sauce - 15g Carbs, 3g Fiber
From: Canadian Living Magazine - August 2006
2 Tbsp (25 mL) (25 mL) butter or vegetable oil
1 onions, chopped
2 cloves garlic, minced
2 cups(500 mL) (500 mL) thinly sliced zucchini, (about 2 small)
1/2 cup (125 mL) (125 mL) diced sweet red pepper
2 Tbsp(25 mL) (25 mL) chopped fresh oregano
3/4 tsp tsp(4 mL) (4 mL) salt
3/4 tsp (4 mL) (4 mL) pepper
1/4 tsp (1 mL) (1 mL) hot pepper sauce
1 can(14 oz/398 mL) stewed tomatoes
4 fish fillets, (such as tilapia, catfish, haddock, or sole)
about 6oz (175 g) each
1 lemonlemons, thinly sliced
In large skillet, melt butter over medium-high heat; saute onion,
garlic, zucchini, red pepper, oregano, 1/2 tsp (2 mL) each of the
salt and pepper and hot pepper sauce until softened, about 5 minutes.
Add tomatoes; break up large pieces with spoon. Bring to boil; reduce
heat and simmer, stirring often, until thick enough to mound on spoon, about 10 minutes.
Place fish in single layer on vegetables; sprinkle with remaining salt and pepper. Cover and simmer until fish flakes easily when tested, about 8 minutes.
Transfer fish to plate; keep warm. Simmer sauce until thickened again, about 2 minutes. Spoon over fish; serve with lemon slices.
Tip:
Red-skinned new potatoes are a delicious accompaniment. No need to
peel them. Just scrub, quarter if large, and cook in covered saucepan
of boiling salted water until tender, 15 minutes.
Servings: 4
Nutrition per Serving:
275 Calories, 10g Total Fat, 4g Sat Fat, 96mg Cholesterol,
32g Protein, 15g Carbs, 3g Fiber, 875mg Sodium
Calcium: 6% - Iron: 11% - Vitamin A: 36% - Vitamin C: 87% -
Folate: 14%
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