PRIMAVERA FISH FILLETS: Daily Diabetic Recipe

PRIMAVERA FISH FILLETS

Yield: 4 servings
Serving Size: 4 ounces fish with 1-1/4 cups vegetables
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"

INGREDIENTS
- 4 (4-ounce) fresh or frozen orange roughy fillets
- 2 tablespoons unsalted butter
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon freshly ground black pepper
- 1 garlic clove, minced
- 1-1/2 cups fresh broccoli florets
- 1 cup fresh cauliflower florets
- 1 cup julienne-cut carrots
- 1 cup sliced fresh white mushrooms
- 1/2 cup diagonally sliced celery
- 1/8 teaspoon salt
- 1/4 teaspoon dried basil
- 2 tablespoons grated Parmesan cheese

DIRECTIONS
Heat the oven to 450 degrees. Thaw roughy if frozen. Place
1 tablespoon butter into a 13x9-inch glass or ceramic baking
dish and melt in the oven. Place roughy fillets in melted
butter and turn to coat, arranging fillets in a single layer.
Sprinkle with lemon juice and pepper. Bake for 5 minutes.
Remove from the oven.

While fish is baking, melt remaining 1 tablespoon butter
in large skillet over medium-high heat. Add garlic and cook
until lightly browned. Add broccoli, cauliflower, carrots,
mushrooms, celery, salt, and basil. Cook, stirring, for
5 to 6 minutes or until vegetables are crisp-tender.

Spoon hot vegetables into the center of the baking dish,
moving fish to the sides of the dish. Sprinkle vegetables
and fish with Parmesan cheese.

Return the dish to the oven and bake an additional
3 to 5 minutes or until fish flakes easily with a fork.

Nutritional Information Per Serving:
Glycemic Index: 13, Glycemic Load: 1, Calories: 177,
Protein: 28 g, Carbohydrate: 7 g, Fiber: 2-1/2 g,
Fat: 11 g, Cholesterol: 38 mg, Sodium: 216 mg
Diabetic Exchanges: 4 Very Lean Meat, 1 Fat, 1 Vegetable