Grecian Style Grouper - 3g Carbs, 1g Fiber
Yield: 4 servings
From: The Complete Diabetes Prevention Plan
4 grouper fillets (5 oz each)
1 Tbsp Greek seasoning
1 Tbsp plus 1 tsp extra virgin olive oil
Topping:
4 cups chopped fresh spinach
2 medium plum tomatoes, diced
1 tsp crushed garlic
2 Tbsp dry white wine
1/4 cup reduced-fat feta cheese
(plain or with sun-dried tomatoes and herbs)
Rinse the fillets with cool water and pat dry with paper towels.
Sprinkle both sides of each fillet with some of the Greek seasoning.
Coat a large nonstick skillet with the olive oil and preheat over
medium-high heat. Add the fish and cook for several minutes, until
nicely browned on the bottom.
Turn the fillets, cover, and cook for several minutes more, until the
fish turns opaque and flakes easily with a fork. Remove the fish from
the skillet and set aside to keep warm.
Add the spinach, tomatoes, garlic, and wine to the skillet. Cook over
medium-high heat for a couple of minutes, until the spinach is wilted
and the tomatoes just begin to soften. Add a little more wine if the
skillet starts to dry out, but only enough to prevent scorching.
Place a fish fillet on each of 4 serving plates and top each fillet
with a quarter of the vegetable mixture and a sprinkling of the feta
cheese. Serve hot.
Nutritional Information Per Serving (1/4 of recipe):
218 Calories, 3g Carbs, 57mg Cholesterol, 8.2g Fat, 2.2g Saturated
Fat, 1g Fiber, 32g Protein, 482mg Sodium, 108mg Calcium
Diabetic Exchanges: 3 Very Lean Meat, 1 Vegetable, 1 Fat