Email to Phyllis_ aka_ Filus      

Baked Fish w/ Chunky Creole Vegetable Topping

Source of Recipe

Quick and Easy Low-Carb Cooking - by Nancy Hughes - e-mail

BAKED FISH WITH CHUNKY CREOLE VEGETABLE TOPPING

Exchanges
WW Points
Yield: 4 servings

- 1 medium celery stalk, thinly sliced
- 1/2 cup finely chopped onion
- 1/2 cup finely chopped green bell pepper
- 8 ounces tomato, chopped
- 1/2 teaspoon dried thyme leaves
- 4 (6 ounce) lean white fish filets, such as tilapia, snapper, or flounder, rinsed and patted dry/
- Paprika to taste
- 2 tablespoons reduced-fat margarine
- 1/4 cup chopped parsley leaves
- 1/4 teaspoon salt
- 1/8 - 1/4 teaspoon hot pepper sauce

Preheat oven to 400 degrees F.

Place a 12-inch nonstick skillet over medium high heat until
hot. Coat skillet with cooking spray and add celery, onion,
and bell pepper. Cook 4 minutes or until onion is translucent.

Add tomatoes and thyme, bring to a boil, reduce heat, cover
tightly, and simmer 10 minutes or until celery is tender crisp.

Meanwhile, coat a baking sheet with cooking spray, add
fish, sprinkle lightly with paprika, and bake 12 minutes
or until fish is opaque in center.

Remove tomato mixture from heat, stir in remaining
ingredients, cover, and let stand 5 minutes to absorb
flavors. Spoon topping over filets.

1 filet equals: Calories: 221, Fat: 5 g, Cholesterol: 61 mg, Sodium: 275 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Protein: 36 g ++++ Exchanges: 4 Very Lean Meat, 1 Vegetable, 1 Fat ++++ WWP: 4