Baked Pepper Fish
A low-fat way to prepare a fish fillet!
Number of Servings: 1 Serving Size: 1 fillet
4 oz. fish fillet such as scrod, cod, white fish, haddock,
or orange roughy
2 Tbsp fat-free ranch dressing
Dash cayenne pepper
1/2 diced red bell pepper
1 onion, thinly sliced
1/2 cup broccoli florets
1. Preheat the oven to 450 degrees F. Spray a 12-inch
piece of heavy aluminum foil with nonstick cooking spray.
2. Place the fillet on the foil. Spread the dressing over
the fillet with a small spoon or pastry brush and sprinkle
with red pepper. Arrange the vegetables over the fish.
3. Fold the foil over and seal the edges. 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.
4. Bake for 20 minutes, or until the fish is white through
the center and flakes easily with a fork.
5. To microwave, place the fillet and other ingredients
directly on a microwave-safe plate. Cover with plastic
wrap and microwave on high for 5 minutes or until done.
Remember to turn the fillet halfway through the cooking
time for even cooking.
Exchanges Per Serving: 1 Carbohydrate, 2 Vegetable,
2 Very Lean Meat
Nutrition Information
Amount Per Serving
Calories 198
Calories from Fat 10
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 49 mg
Sodium 384 mg
Total Carbohydrate 24 g
Dietary Fiber 3 g
Sugars 8 g
Protein 21 g
From "ADA Cookbooks" American Diabetes Association