Post by marlaoh on Sept 21, 2004 6:34:51 GMT -6
Diabetic Baked Pepper Fish
4 oz. fish fillets such as scrod, cod, white fish, haddock, or orange roughy 1 ea ---
fat-free Ranch dressing 2 Tbsp ---
cayenne pepper 1 dash ---
diced red bell pepper 1/2 ea ---
onion thinly sliced 1 ea ---
broccoli florets 1/2 cup ---
Nutrition Information
Amount per serving
Calories 198
Calories From Fat 10
Total Fat 1 g
Saturated Fat 0 g
Cholestrol 49 mg
Sodium 384 mg
Total Carbohydrate 24 g
Dietary Fiber 3 g
Sugars 8 g
Protein 21 g
Preparation Instructions
Preheat the oven to 450 degrees F. Spray a 12-inch of heavy aluminum foil with nonstick cooking spray.
Place the filet on the foil. Spread the dressing over the filet with a small spoon or pastry brush and sprinkle with red pepper. Arrange the vegetables over the fish.
Fold the foil over and seal the edges. Place the foil packet in the middle of the oven directly on the rack. To prevent spills, you may want to place the foil packet on a small baking sheet.
Bake for 20 minutes, or unti the fish is white through the center and flakes easily with a fork.
To microwave, place the filet and other ingredients directly on a microwave safe plate. Cover with plastic wrap and microwave on high for 5 minutes or until done. Remember to turn the filet halfway through the cooking time for even cooking.
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4 oz. fish fillets such as scrod, cod, white fish, haddock, or orange roughy 1 ea ---
fat-free Ranch dressing 2 Tbsp ---
cayenne pepper 1 dash ---
diced red bell pepper 1/2 ea ---
onion thinly sliced 1 ea ---
broccoli florets 1/2 cup ---
Nutrition Information
Amount per serving
Calories 198
Calories From Fat 10
Total Fat 1 g
Saturated Fat 0 g
Cholestrol 49 mg
Sodium 384 mg
Total Carbohydrate 24 g
Dietary Fiber 3 g
Sugars 8 g
Protein 21 g
Preparation Instructions
Preheat the oven to 450 degrees F. Spray a 12-inch of heavy aluminum foil with nonstick cooking spray.
Place the filet on the foil. Spread the dressing over the filet with a small spoon or pastry brush and sprinkle with red pepper. Arrange the vegetables over the fish.
Fold the foil over and seal the edges. Place the foil packet in the middle of the oven directly on the rack. To prevent spills, you may want to place the foil packet on a small baking sheet.
Bake for 20 minutes, or unti the fish is white through the center and flakes easily with a fork.
To microwave, place the filet and other ingredients directly on a microwave safe plate. Cover with plastic wrap and microwave on high for 5 minutes or until done. Remember to turn the filet halfway through the cooking time for even cooking.
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