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Baked Pepper Fish

Type: Fish
Courses: Main Course
Serves: 1 people

Recipe Ingredients

1   Fish filet - (4 oz) = (use a firm fish, such as halibut or swordfish)
2 tablespoons 30mlFat-free Ranch dressing
1 teaspoon 5mlCayenne pepper
1/2   Red bell pepper - thinly sliced (large)
1   Onion - peeled, and thinly sliced (small )
1/2 cup 73g / 2.6ozBroccoli florets - washed, drained

Recipe Instructions

Preheat the oven to 450 degrees. Spray a 12-inch square of heavy aluminum foil with nonstick cooking spray. Place the filet on the foil. Spread the dressing over the filet with a small spoon or pastry brush and sprinkle with cayenne pepper. Arrange the vegetables over the fish.

Fold the foil over and seal the edges well. Place the foil packet in the middle of the oven, directly on the rack. To prevent spills, you may want to place the foil packet on a small baking sheet. Bake for 20 minutes, or until the fish is white through the center and flakes easily with a fork.

To microwave, place the filet and other ingredients directly on a microwave-safe plate (you can omit the nonstick cooking spray). Cover with plastic wrap and microwave on high for 5 minutes or until done. Remember to turn the plate halfway through the cooking time for even cooking.

Dietary Information:

Exchanges Per Serving: 2 Vegetable, 2 Very Lean Meat, 1 Carbohydrate. Nutrition Facts: Calories 198; Calories from Fat 10; Total Fat 1g; Saturated Fat 0g; Cholesterol 49mg; Sodium 384mg; Carbohydrate 24g; Dietary Fiber 3g; Sugars 8g; Protein 24g.

Source:
"American Diabetes Association at http://www.diabetes.org"

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