I love seafood! Crabs, shrimp, scallops ... but when it comes to fish I really only make Salmon and Ahi Tuna. I am trying to break that mold and try some different fish dishes. MOst fish is low calorie and great for building good cholesterol. Tonight I am steaming some long grain rice with peppers and lime for flavor with some zucchini and squash. All total this Living Light dinner is 490 calories. Enjoy!
Ingredients1 tablespoon reduced-sodium soy sauce
1 teaspoon ground ginger
1 teaspoon sesame oil
4 (4-ounce) catfish fillets (You can substitute flounder, orange roughy, sole, perch, or grouper for catfish in this recipe.)
1/4 cup sliced green onions (about 2 large)
1/2 cup chopped red bell pepper (about 1/2 medium)
1/2 cup peeled, finely chopped cucumber (about 1/2 small)
Preparation1. Preheat oven to 450°.
2. Combine soy sauce, ginger, and sesame oil, stirring well.
3. Cut 4 (12-inch) squares of aluminum foil; place a fish fillet in center of each square.
4. Spoon green onions, bell pepper, and cucumber evenly over each fillet.
5. Spoon soy sauce mixture evenly over vegetables.
6. Fold foil over fillets to make packets, and seal edges tightly.
7. Place fish packets on a baking sheet; bake at 450° for 12 minutes.
Nutritional InformationAmount per serving: YIELD: 4 servings
Calories: 151
Calories from fat: 36%
Fat: 6.1g
Saturated fat: 1.3g
Monounsaturated fat: 0.0g
Polyunsaturated fat: 0.0g
Protein: 21.1g
Carbohydrate: 1.9g
Fiber: 0.4g
Cholesterol: 66mg
Iron: 0.0mg
Sodium: 223mg
Calcium: 0.0mg
501 Delicious Heart Healthy Recipes, Oxmoor House
JANUARY 2001
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