Baked Orange Roughy with Tomatoes and Herbs
From Diabetic Gourmet Magazine /
diabeticgourmet.com
Recipe Yield: 4 Servings
Serving Size: 3-1/2 ounces fish plus 3 tablespoons sauce.
Source: The New Family Cookbook For People with Diabetes
Ingredients
1/2 cups chopped onion
2 cloves garlic, minced
1 teaspoon margarine
1 large tomato, seeded and chopped
1/2 teaspoon salt
1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano
1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried thyme
1/8 teaspoon freshly ground pepper
4 orange roughy fillets (1 pound total), thawed if frozen
1/2 cup dry white wine
2 tablespoons tomato paste
Directions
Preheat the oven to 350 degrees F.
Prepare an ovenproof skillet with nonstick pan spray.
In the skillet over medium heat, saute the onion and garlic in the margarine until soft, about 5 minutes.
Stir in the tomato and seasonings. Cover and simmer for 5 minutes.
Place the fish in the skillet; cover with the sauce and pour the wine over the fish.
Cover and bake for 15 to 20 minutes, or until the fish flakes with a fork.
Remove the fish to a heated platter.
Simmer the sauce in the skillet until reduced to 2/3 cup.
Stir in the tomato paste, reheat, and pour over the fish.
Nutritional Information Per Serving:
Calories: 123
Fat: 2 grams
Sodium: 384 milligrams
Cholesterol: 23 milligrams
Protein: 18 grams
Carbohydrates: 7 grams
Dietary Fiber: 1g
Sugars: 3g
Diabetic Exchanges: 1 Vegetable, 3 Very Lean Meat
From Diabetic Gourmet Magazine /
Diabetic Gourmet Magazine | Diabetic Recipes, Diabetic Diet and Meal Plans - Official Site
Award-winning diabetes lifestyle magazine with diabetic recipes, diabetes meal plans, diet tips and tools. Helping people living with diabetes since 1995.
diabeticgourmet.com
Recipe Yield: 4 Servings
Serving Size: 3-1/2 ounces fish plus 3 tablespoons sauce.
Source: The New Family Cookbook For People with Diabetes
Ingredients
1/2 cups chopped onion
2 cloves garlic, minced
1 teaspoon margarine
1 large tomato, seeded and chopped
1/2 teaspoon salt
1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano
1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried thyme
1/8 teaspoon freshly ground pepper
4 orange roughy fillets (1 pound total), thawed if frozen
1/2 cup dry white wine
2 tablespoons tomato paste
Directions
Preheat the oven to 350 degrees F.
Prepare an ovenproof skillet with nonstick pan spray.
In the skillet over medium heat, saute the onion and garlic in the margarine until soft, about 5 minutes.
Stir in the tomato and seasonings. Cover and simmer for 5 minutes.
Place the fish in the skillet; cover with the sauce and pour the wine over the fish.
Cover and bake for 15 to 20 minutes, or until the fish flakes with a fork.
Remove the fish to a heated platter.
Simmer the sauce in the skillet until reduced to 2/3 cup.
Stir in the tomato paste, reheat, and pour over the fish.
Nutritional Information Per Serving:
Calories: 123
Fat: 2 grams
Sodium: 384 milligrams
Cholesterol: 23 milligrams
Protein: 18 grams
Carbohydrates: 7 grams
Dietary Fiber: 1g
Sugars: 3g
Diabetic Exchanges: 1 Vegetable, 3 Very Lean Meat
