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American Heart Association Mediterranean Fish

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Mediterranean Fish

Serves 4; 3 ounces fish and 2 tablespoons tomato mixture per serving

 

Cooking spray

4 dry-packed sun-dried tomato halves, finely chopped

2 tablespoons water

8 kalamata olives, finely chopped

2 tablespoons diced pimiento, drained

2 tablespoons finely chopped fresh parsley

1 tablespoon chopped fresh basil

1 teaspoon olive oil

4 mild thin fish fillets, such as snapper (about 4 ounces each), rinsed and patted dry

1/4 teaspoon paprika

1/8 teaspoon cayenne

1/8 teaspoon salt

 Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. Set aside.

 In a small microwaveable bowl, stir together the tomatoes and water. Microwave, covered, on 100 percent power (high) for 30 seconds, or until the water is very hot. Let stand for 5 minutes, or until the tomatoes are soft. Drain well. Return the tomatoes to the bowl. Stir in the olives, pimiento, parsley, basil, and oil. Set aside.

 Arrange the fish in a single layer on the baking sheet. Sprinkle with the paprika, cayenne, and salt.

 Bake for 10 minutes, or until the fish flakes easily when tested with a fork. Transfer the fish to a serving plate. Spoon the tomato mixture on top.

 

Nutrients per Serving

Calories                                    152

Total Fat                                   4.5 g

      Saturated Fat                      0.5 g

      Trans Fat                            0.0 g

      Polyunsaturated Fat            1.0 g

      Monounsaturated Fat           2.5 g

Cholesterol                               40 mg

Sodium                                     247 mg

Carbohydrates                          3 g

      Fiber                                   1 g

      Sugars                                1 g

Protein                                      23 g

 

Dietary Exchanges

3 lean meat

 This recipe is reprinted with permission from Recipes for the Heart, Copyright © 2013 by the American Heart Association. Published by Publications International, Ltd. Available on shopgored.com starting mid-February, while supplies last.