Comments on: Whitefish With Cilantro Pesto http://www.diabetic.yourgrapefruitdiet.com/2004/03/30/whitefish-with-cilantro-pesto/ Healthy recips & tips for deabetics Mon, 06 Oct 2008 13:32:42 +0000 http://wordpress.org/?v=2.2.1 By: Rosie Deb http://www.diabetic.yourgrapefruitdiet.com/2004/03/30/whitefish-with-cilantro-pesto/#comment-3792 Rosie Deb Thu, 15 Apr 2004 14:19:55 +0000 http://www.diabetic.yourgrapefruitdiet.com/2004/03/30/whitefish-with-cilantro-pesto/#comment-3792 Cilantro pesto adds marvelous color and flavor to mild-flavored whitefish. Using cilantro instead of more traditional basil in the pesto sauce induces a lively, pungent fragrance. Number of Servings: 4 Serving Size: 3-1/2 oz. fish 4 fish fillets such as white fish, scrod, sole or flounder 2 Tbsp lemon juice, fresh 2 clove garlic, minced 2 cups cilantro 1 Tbsp olive oil 1/2 tsp salt 1/2 tsp crushed red pepper flakes <!--more--> 1. Preheat the oven to 400 degrees F. Prepare a shallow baking dish with nonstick pan spray. 2. Sprinkle the fish with lemon juice and place in the dish. 3. Mince the garlic in a food processor or blender. Add the cilantro; process until minced. Add the oil, salt, and pepper flakes; process until well mixed. (Alternatively, mince the garlic and cilantro by hand; stir in the oil, salt, pepper until well blended. 4. Spread the pesto evenly over the fish. Bake 10 minutes, or until the fish is opaque and flakes easily with a fork. Serve hot. Exchanges Per Serving: 3 Meat Lean, 1/2 monounsaturated Fat Nutrition Information Amount per serving Calories 187 Calories From Fat 90 Total Fat 10 g Saturated Fat 1 g Cholestrol 68 mg Sodium 353 mg Total Carbohydrate 1 g Dietary Fiber 0 g Sugars 1 g Protein 22 g This recipe is from The New Family Cookbook for People with Diabetes, published by the American Diabetes Association. Cilantro pesto adds marvelous color and flavor to mild-flavored
whitefish. Using cilantro instead of more traditional basil in
the pesto sauce induces a lively, pungent fragrance.

Number of Servings: 4
Serving Size: 3-1/2 oz. fish

4 fish fillets such as white fish, scrod, sole or flounder
2 Tbsp lemon juice, fresh
2 clove garlic, minced
2 cups cilantro
1 Tbsp olive oil
1/2 tsp salt
1/2 tsp crushed red pepper flakes


1. Preheat the oven to 400 degrees F. Prepare a shallow baking
dish with nonstick pan spray.

2. Sprinkle the fish with lemon juice and place in the dish.

3. Mince the garlic in a food processor or blender. Add the
cilantro; process until minced. Add the oil, salt, and pepper
flakes; process until well mixed. (Alternatively, mince the
garlic and cilantro by hand; stir in the oil, salt, pepper
until well blended.

4. Spread the pesto evenly over the fish. Bake 10 minutes, or
until the fish is opaque and flakes easily with a fork. Serve hot.

Exchanges Per Serving: 3 Meat Lean, 1/2 monounsaturated Fat

Nutrition Information
Amount per serving
Calories 187
Calories From Fat 90
Total Fat 10 g
Saturated Fat 1 g
Cholestrol 68 mg
Sodium 353 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 1 g
Protein 22 g

This recipe is from The New Family Cookbook for People with
Diabetes, published by the American Diabetes Association.

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