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The Recipe Instructions |
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Ingredients
4 fish fillets - (abt 6 oz ea)
= (such as snapper or sea bass)
4 tbsp virgin olive oil, divided
1/2 small onion, sliced
1 package frozen artichokes - (10 oz), thawed
= (or 12-oz jar artichoke hearts, r
drained, and patted dry)
2 small tomatoes, seeded, diced
1 tbsp fresh lemon juice
1/2 tsp salt
1/4 tsp freshly-ground black pepper
2 tbsp fresh chopped parsley
Directions
Sprinkle fish with salt and refrigerate until needed. Heat 2 tablespoons
olive oil over medium heat in a large (12-inch) skillet with a lid. Add
onions and artichokes; cook 8 minutes until onions are soft and
translucent. Add tomatoes, lemon juice, salt and pepper. Transfer to a
saucepan and keep warm.
Wipe out skillet and return to a medium-high flame. Add remaining 2
tablespoons olive oil, and heat until very hot. Add fillets in a single
layer and cook 2 to 3 minutes without shaking the pan, until golden on the
bottom. Flip fillets with a spatula. Top with artichoke mixture, reduce
heat to low, cover and cook 3 to 5 minutes more. Sprinkle with parsley
before serving.
Oven Variation: Arrange fish in a greased baking dish, top with artichoke
mixture, cover and bake at 400 degrees for 8 minutes until fish is cooked
through.
This recipe yields 4 servings.
Carbohydrates: 10 grams
Net Carbs: 6 grams
Fiber: 4 grams
Protein: 26 grams
Fat: 15.5 grams
Calories: 281
Description:
"Mediterranean flavors of olive oil, artichoke and tomato make this
simple dish a summer breeze at any time of year."
Source:
"Atkins Cookbook at http://atkinscenter.com"
S(Formatted for MC6):
"06-03-2003 by Joe Comiskey - jcomiskey@krypto.net"
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Per Serving (excluding unknown items): 138 Calories; 14g Fat (85.9%
calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 272mg Sodium. Exchanges: 1 Vegetable; 0 Fruit; 2 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Fish With Artichoke Sauce Recipe brought to you by Diet Recipes To-Go
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Flavonoid rich foods (inlcudes olive oil, red apples, scarlet runner bean and cayenne) The nutrients known as flavonoids discovered in these fruit, vegetables and pulses are thought to have properties in preventing cancer. Doctors studying the medical effects of flavonoids suspect that they could have numerous other health giving properties, amongst them, anti-viral and antioxidant powers. The majority of these are also low in calories, so should be a part of every weight loss program. |