Baked Pepper Fish

Recipe Ingredients

1		Fish filet - (4 oz) = (use a firm fish, such as halibut or swordfish)
2 tablespoons	30ml	Fat-free Ranch dressing
1 teaspoon	5ml	Cayenne pepper
1/2		Red bell pepper - thinly sliced (large)
1		Onion - peeled, and thinly sliced (small )
1/2 cup	73g / 2.6oz	Broccoli 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.

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

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