Caribbean Fish Fillet

Wanted to pass this Diabetic Friendly Caribbean Fish Fillet recipe along to everyone. It's from the CooksRecipes website which is stocked full of great recipes like this one.  http://www.cooksrecipes.com/index.html


Caribbean Fish Fillet



Recipe Ingredients:

2 tablespoons olive oil
1 medium onion, chopped
1/2 cup chopped red pepper
1/2 cup carrots, cut in strips
1 clove garlic, minced
1/2 cup dry white wine
3/4 pound whitefish fillet (red snapper, perch, tilapia, etc.)
1 large tomato, chopped
2 tablespoons pitted ripe olives, chopped
2 tablespoons crumbled feta cheese or low-fat ricotta cheese

Cooking Directions:

1 - In a large skillet, heat olive oil over medium heat. Add onion, red pepper, carrot, and garlic; sauté 10 minutes Add wine and bring to boil. Push vegetables to one side of the pan.
2 - Arrange fillets in a single layer in center of skillet. Cover; cook for 5 minutes.
3 - Add tomato and olives. Top with cheese. Cover; cook 3 minutes, or until fish is firm but moist.
4 - Transfer fish to serving platter; garnish with vegetables and pan juices.
5 - The fish can be served on top of the vegetables along with rice pilaf and garnished with parsley.
Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): Calories: 220; Calories From Fat: 80; Total Fat: 10g; Cholesterol: 35mg; Total Carbs: 8g; Fiber: 2g; Protein: 19g; Sodium: 160mg.

http://www.cooksrecipes.com/seafood/caribbean_fish_fillet_recipe.html