Fish in Salsa
This is a favorite for salsa lovers. Sodium is figured for bottled salsa.
1 pound fish fillets (snapper, sole)
¾ cup salsa, thick and chunky
Quick & Healthy Recipes and Ideas, 3rd Edition, © 2008 Brenda J. Ponichtera, R.D. (www.QuickandHealthy.net), Published by Small Steps Press, division of the American Diabetes Association, publishing health conscious books for the general population, available at local and online bookstores.
Kim’s note: this recipe is so simple and easy to adapt here is an additional idea that follows the same concept and cooking instructions.
o Bake the fish as directed but instead of spooning salsa over the fish brush on olive oil mayonnaise with basil.
Arrange fish in a 9-inch by 13-inch baking pan that has been sprayed with nonstick cooking spray. Use a microwave-safe dish if cooking in the microwave. Follow directions below for microwave or conventional oven.
Conventional oven: Preheat over to 450 degrees. Bake uncovered, for 4-6 minutes per ½-inch thickness. Drain any liquid. Spoon salsa over fish. Return to oven for 2 minutes to heat salsa.
Microwave Oven: Cover with plastic wrap, venting one corner. Cook on high for 4-6 minutes, depending on thickness of fish. Rotate ¼ turn halfway through cooking. Drain any liquid. Spoon salsa over fish. Cook for 1-2 minutes or until salsa is heated.
|Yield: 4 servings|
Nutrition Breakdown: Calories 128, Fat 2g (saturated fat 0g), Cholesterol 42mg, Sodium 293mg, Carbohydrate 3g, Fiber 0g, Protein 23g
Carbohydrate Choice: 0 Carbohydrates
Diabetes Exchanges: 3 Lean meats