Fish Fillets in Red Pepper Puree from: American Diabetes Association

Fish Fillets in Red Pepper Puree
from: Managing Diabetes
Provided by the American Diabetes Association

Red pepper puree adds a bright and beautiful color to these fish fillets and also helps keep them moist and flaky. When making the sauce, be sure to cover the pan tightly so the liquid does not boil away. If the sauce starts evaporating, add 1 to 2 tablespoons of water.

Number of Servings: 4
Serving Size: 1 fillet plus 1/4 cup sauce
Ingredients
Name Measure Weight
chopped onion 1 cup ---
clove garlic, minced 1 ---
olive oil 2 tsp ---
diced red pepper 2 ---
coriander 1 tsp ---
crushed red pepper flakes 1/4 tsp ---
4 oz. fish fillets such as scrod, cod, white fish, haddock, or orange roughy 4 ---
salt 1/2 tsp ---
lime cut into wedges 1/2 ---
Preparation Instructions
1. In a large nonstick skillet, saute the onion and garlic in oil until tender, about 5 minutes. Add the red peppers, coriander, and pepper flakes; saute 1 minute. Cover and cook over low heat until the peppers are very tender, about 8 minutes.
2. Transfer the mixture to a food processor or blender; blend until smooth, scraping down the sides twice. Stir in 1/4 teaspoon of the salt.
3. Sprinkle the fish with the remaining 1/4 teaspoon salt and place in the same skillet. Spoon the puree over the fish; cover and simmer until the fish is opaque, about 8 minutes. Serve the fish topped with the pepper puree and with lime wedges.
Exchanges Per Serving


2 Vegetable
3 Meat Very Lean

Nutrition Information


Amount per serving
Calories 151
Calories From Fat 29
Total Fat 3 g
Saturated Fat 0 g
Cholestrol 49 mg
Sodium 355 mg
Total Carbohydrate 9 g
Dietary Fiber 1 g
Sugars 4 g
Protein 21 g