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Red Snapper Provencal

Prep time:  20 minutes
Cook time:  20 minutes

A crispy, Mediterranean-style fish fillet with tomatoes, olives and anchovies

Red SnapperIngredients

  • 2 Tbsp olive oil
  • 12 oz red snapper, bass, or tilapia fillets, cut into 4 portions (3 oz each)
  • 1½ Tbsp garlic, minced (about 3 – 4 cloves)
  • ½ C low-sodium chicken broth
  • 1 C canned no-salt-added diced tomatoes
  • ¼ C black olives, sliced
  • ½ Tbsp anchovy paste (optional)
  • 2 Tbsp fresh basil, chopped (or ½ Tbsp dried)
  • ¼ tsp ground black pepper

Method

  1. Heat olive oil in a large, heavy-bottom sauté pan.
  2. Add fillets, and sauté over high heat for 4 – 5 minutes on each side or until each side is golden brown and the fish flakes easily with a fork in the thickest part (to a minimum internal temperature of 145° F).
  3. Remove fillets from the pan, cover to keep warm and set aside.  Drain excess fat from pan but do not clean.
  4. Add garlic to sauté pan and cook for about 30 seconds until it begins to soften.  Do not brown.
  5. Add chicken broth to the pan and bring to a boil over high heat.  Add remaining ingredients and return to a boil.  Lower heat and simmer for 5 minutes.
  6. Serve each fish fillet with ½ cup of sauce.

Tip: Try serving with a side of steamed broccoli and crusty
bread or whole wheat Bow Tie Pasta with Puttanesca Sauce.

Yield:  4 servings
Serving size:  3 oz fish, ½ C sauce

Each serving provides:  calories 216, total fat 10g, saturated fat 2g, cholesterol 43mg, sodium 341mg, total fiber 2g, protein 25g, carbohydrates 6g, potassium 518mg

3 Trackbacks & Pingbacks

  1. Surprising Foods that Can Improve Blood Glucose | CDIABETES.COM
  2. Ketchup-Baked Fish Fillets | Diabetes Digest
  3. Red Snapper Provencal | Diabetes Digest

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