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The Recipe Instructions |
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Ingredients
4 lean mild fish fillets - (6 oz ea)
= (such as flounder, tilapia or sna
2 tbsp water
1/2 tsp chili powder
1 large tomato, seeded, chopped
1 can sliced ripe olives - (2 1/2 oz), drained
= (or kalamata olives)
2 tbsp chopped fresh parsley
2 tbsp lemon juice
1 tbsp capers, drained
2 tsp extra-virgin olive oil
1 tsp dried oregano leaves
Directions
Preheat oven 350 degrees. Coat 12- by 8-inch glass baking dish with
nonstick cooking spray; arrange fillets in single layer. Pour water over
fillets and sprinkle with chili powder. Cover tightly with aluminum foil
and bake 15 minutes or until fish is opaque in center.
Meanwhile, combine tomato, olives, parsley, lemon juice, capers, oil and
oregano in small bowl; mix well. Remove fish from pan with slotted spatula
and place on individual plates; spoon 1/3 cup salsa over each serving.
This recipe yields 4 servings.
Exchanges Per Serving: 4 Meat.
Nutrition Facts: Calories 212; Calories from fat 28%; Total Fat 6g;
Saturated Fat 1g; Protein 33g; Carbohydrates 5g; Cholesterol 90mg;
Sodium 382mg; Dietary Fiber 2g.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-25-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 30 Calories; 2g Fat (66.4% calories
from fat); trace Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 27mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0
Fruit; 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Baked Fish With Fresh Mediterranean Salsa Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes garlic, white onions and spring onions) The alliaceae range of vegetables is high in allyl sulfides, a chemical which experts believe might be linked to a reduced risk of stomach and colon cancer. Although there is too little hard medical proof available, allyl sulphides are also thought to aid in colds, high blood pressure and diabetes. Foods containing allyl sulfides are low in calories, so make sure you add them to your diet system. Foods containing lycopene (includes melon, red peppers and rosehip) The chemical lypcopene is a natural compound and a member of the same group of phytochemicals as carotene. Lycopene is responsible for the vivid red color of some fruit and vegetables. Usefully, unlike numerous other nutritional compounds, this useful phytochemical does not become less effective if subjected to heat, but is noticeably strengthened by the cooking process. . Lycoprene's most important medical value is that it acts as an antioxidant and is believed to be of use in the battle to lower the risks of contracting cancer. Lycopene is the most potent remover of singlet oxygen, which is associated with skin aging. It is also thought by nutritionalists to prevent the growth of diseases affecting arterial blood vessels. |