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MCR: FISH WITH ITALIAN FLAIR

Source of Recipe

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MCR: FISH WITH ITALIAN FLAIR

Diabeticnetwork.com
Recipe By :The National Fish and Seafood Promotional Council
Exchanges
Serving Size : 4
Preparation Time :0:20

Ingredient:
2 large tomato, diced
1 teaspoon dried basil
1/2 teaspoon dried oregano
2 garlic clove, finely minced
salt -- to taste
pepper -- to taste
1-1/2 pounds fish fillet, fresh or frozen

Thaw fish if frozen.

Mix tomatoes, oregano, garlic, salt and pepper in a 4 cup mixing bowl. Microwave uncovered on high 4 to 5 minutes. Keep warm.

Rinse fillets under cold water. Pat dry. Place fillets in shallow microwave baking dish, thicker portion to outside. Cover with plastic wrap, vented.

Microwave on high 3 to 6 minutes until fish is slightly translucent in the center, turning dish every two minutes. Allow fish to stand, covered, 3 to 5 minutes to complete cooking. Drain.

Top fillets with dipping sauce.

Per Serving:156 Calories; 1g Fat (8.2% calories from fat); 31g Protein; 4g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 98mg Sodium. ++++ Exchanges: 4 Lean Meat; 1/2 Vegetable