Fish Tacos with Lime-Cilantro Crema - 40.1g Carbs, 5.5g Fiber

Crema mexicana is a thinner, tangier version of sour cream that you can find in most Mexican markets. Use it in place of the sour cream and mayo for authentic flavor in this recipe. Snapper's delicious flavor is excellent for fish tacos, but almost any flaky white fish, like tilapia, mahimahi, or halibut, will work.

Cumin, coriander, and paprika lend these fish tacos a delightfully warm, smoky flavor. They're the perfect foundation for the zippy sour cream sauce. For an appealing variation, substitute peeled medium shrimp for the snapper or romaine in place of cabbage.
Servings: 4
Serving size: 2 tacos

--> Crema
1/4 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
3 Tbsp fat-free mayonnaise
3 Tbsp reduced-fat sour cream
1 tsp grated lime rind
1 1/2 tsp fresh lime juice
1/4 tsp salt
1 garlic clove, minced

--> Tacos
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp smoked paprika
1/4 tsp ground red pepper
1/8 tsp salt
1/8 tsp garlic powder
1 1/2 lb red snapper fillets
Cooking spray
8 (6-inch) corn tortillas
2 cups shredded cabbage

Preheat oven to 425 degrees F.

To prepare crema, combine the first 8 ingredients in a small bowl; set
aside.

To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425 degrees F for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon crema.

Servings: 4
Serving size: 2 tacos
Nutrition per Serving:
394 Calories, 14% from Fat, 6.3g Fat, 1.5g Sat, 1.5g Mono, 1.5g Poly,
3.5mg Iron, 70mg Cholesterol, 233mg Calcium, 40.1g Carbs, 5.5g Fiber,
857mg Sodium, 40.3g Protein

From: Cooking Light, DECEMBER 2006

Salmon Salad – 2.3g Carbs, 1g Fiber

Serve this as part of an impressive salad platter, or rolled into
a gluten free wrap.

1 lb Salmon Fillets
2 Tbsp low fat mayonnaise
1 Tbsp Nonfat Plain Yogurt
1 tsp lemon juice
1 Tbsp Capers, optional
1 tsp dry dill weed OR 1 Tbsp fresh dill, chopped
1 tsp dry tarragon OR 1 Tbsp fresh tarragon, chopped
1/2 tsp black pepper
4 large lettuce leaves

Cook salmon fillets until just cooked (poach, grill, or broil) and
cool to room temperature. Mix remaining ingredients (except lettuce
leaves) in a large bowl. Flake salmon and stir into mixture. Serve
over lettuce leaves.

Servings: 4
Nutrition per Serving: 211 Calories, 13g Fat, 56.5mg Cholesterol,
190mg Sodium, 19.6g Protein, 2.3g Carbs, <1g Fiber, 46mg Calcium,
1mg Iron

Tips: Great served with other veggies like such as sliced tomatoes
or roasted peppers. To make sure there are no bones in the salmon,
run your hand across the top of the salmon to feel for bones, and
use needlenosed pliers to pull out any you find.

From: Gluten Free, Hassle Free: A Simple, Sane, Dietitian Approved 

Program for Eating for Eating Your Way Back to Health by Marlisa 

Brown, MS, RD, CDE, CDN 

Steamed Mussels With White Wine - 6g Carbs, 0g Fiber

You don't have to travel to Europe to enjoy authentic French cuisine.
Get a taste of France with this delicious steamed mussel recipe that
is surprisingly easy to prepare. The stunning presentation and garlic
and herb infused flavor of this dish will leave your family saying
"ooh la la!"

Mussels are one of the simplest shellfish to cook and, visually, one
of the most impressive. Low in calories, they're packed with protein
and a host of vitamins and minerals, making them a healthy alternative
to meat. Bringing this dish to the table, steaming right from the
stove, creates dramatic effect. Place two or three empty bowls on
the table for discarded shells. Since most of the wine evaporates
during cooking, this is a fine Phase 1 dish.

Prep time: 15 minutes
Cook time: 15 minutes
Serves: 6

2 Tbsp extra-virgin olive oil
2 garlic cloves, thinly sliced
3 lb mussels, cleaned
1/3 cup white wine
2 Tbsp fresh thyme leaves OR 2 tsp dried thyme

Heat oil in a large nonstick saucepan over medium heat. Add garlic and
cook, stirring occasionally, until translucent, about 3 minutes. Add
mussels, wine, and thyme; stir and cover. Steam mussels until they
open, about 8 minutes, stirring halfway through cooking.

Remove mussels from the pot, discarding any that haven't opened, and
transfer to a large serving bowl. Pour cooking liquid over mussels.
Serve hot with a few tablespoons of broth for each serving.

Serves: 6
Nutrition per Serving:
180 Calories, 8g Fat, 1.5g Sat, 18g Protein, 6g Carbs, 0g Fiber,
430mg Sodium

Salsa-Roasted Salmon - 4g Carbs, 1g Fiber

Fire up the food processor, add a few simple ingredients, and you've
got a vibrant-tasting salsa in minutes. Other fish and even chicken
or turkey could stand in for the salmon—adjust the roasting time
accordingly.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | High potassium

Active Time: 10 minutes
Total Time: 25 minutes
Servings: 2

1 medium plum tomato, roughly chopped
1/2 small onion, roughly chopped
1 clove garlic, peeled and quartered
1 small jalapeno pepper, seeded and roughly chopped
1 tsp cider vinegar
1/2 tsp chili powder
1/4 tsp ground cumin
1/4 tsp salt
2 or 3 dashes hot sauce
8 oz center-cut salmon fillet, skinned (see Tip) and cut into 2 portions

1. Preheat oven to 400 degrees F.

2. Place tomato, onion, garlic, jalapeno, vinegar, chili powder, cumin,
salt and hot sauce to taste in a food processor; process until finely
chopped and uniform.

3. Place salmon in a medium roasting pan; spoon the salsa on top. Roast
until the salmon is just cooked through, 12 to 15 minutes.

* Make Ahead Tip:
The salsa (Step 2) will keep, covered, in the refrigerator for up
to 1 day.

* Tip:
To skin a salmon fillet: Place a fish fillet on a clean cutting board,
skin side down. Starting at the tail end, slip the blade of a long,
sharp knife between the fish flesh and the skin, holding the skin down
firmly with your other hand. Gently push the blade along at a 30 degree
angle, separating the fillet from the skin without cutting through either.

Servings: 2
Nutrition per Serving:
229 Calories, 13g Fat, 3g Sat, 4g Mono, 67mg Cholesterol, 23g Protein,
4g Carbs, 1g Fiber, 376mg Sodium, 548mg Potassium

Nutrition Bonus: Selenium (60% daily value), Vitamin C (20% dv),
Potassium (16% dv), Vitamin A (15% dv)

Exchanges: 1 vegetable, 3 1/2 lean meat

From: Eating Well - December 2005/January 2006, Eating Well Serves Two

Grilled Sesame Salmon - 12g Carbs, 3g Fiber

{Suggestions: If you use a mild cucumber it should not be necessary
to use salt on the cucumbers. If you are on a low sodium diet this
recipe may be best passed up. Take care, Gloria}

From: The South Beach Diet (Phase 1)
This flavorful, heart-healthy dish cooks up quickly but looks
impressive, making it a perfect meal for entertaining.

Tip:
To test for doneness, insert a small, sharp knife in a fillet; fish
should be opaque throughout. When pressed with your finger, salmon
should feel firm but not hard.
Serves: 4

Salmon & Haricots Verts Salad With Lemon Herb Dressing - 16g Carbs, 6.3g Fiber

Salt as needed

1 1/2 pounds haricots verts(French string beans)

1 tablespoon vegetable oil

1 package cremini mushrooms, thinly sliced

1/4 cup lemon juice

1 teaspoon Dijon mustard

1 garlic clove, pressed or minced

1/8 teaspoon freshly ground black pepper

1/4 cup olive oil

1 teaspoon minced fresh rosemary

1 teaspoon minced fresh thyme

1/4 cup diced orange bell pepper

1/4 cup diced yellow bell pepper

1/3 cup diced red onion

1 pound grilled salmon, cut small pieces

Butter lettuce for serving

Lemon slices for garnish

Bring water to boil in a 6-quart pot. Add 2 tablespoons of salt. Fill a large bowl with water and ice.

Pinch off the stem ends of the haricots verts. Add to the pot and cook until just tender, 1 to 2 minutes. The beans will turn bright green and retain a slight crunch. Drain and immediately plunge the beans into the ice water. This will set the color and stop the cooking. When the beans have cooled, remove and drain.

Heat the vegetable oil in a skillet over medium-high heat. Add the mushrooms and 1/4 teaspoon of salt. Cook the mushrooms until they have released their juices and are lightly browned, 4 to 6 minutes. Set aside to cool.

Whisk together the lemon juice, mustard, garlic, 1/4 teaspoon of salt and the pepper. Slowly whisk in the olive oil. Add the rosemary and thyme. Whisk until the dressing holds together, about 1 minute.

Toss together the haricots verts, the orange and yellow bell peppers, onion, mushrooms and the dressing in a large bowl. Add the salmon and mix gently. Serve on a bed of butter lettuce and garnish with thin slices of lemon.

Makes 4 servings

Calories 426, Fat 25 g, Carbs 16 g, Sodium 381 mg, Fiber 6.3 g.

Unfried Fish Sandwiches - 31g Carbs, 5.7g Fiber

From: The Complete Diabetes Prevention Plan

Servings: 4

--> Sauce

1/4 cup nonfat or reduced-fat mayonnaise

2 to 3 tsp dill or sweet pickle relish

2 tsp finely chopped onion

1/4 tsp dry mustard

--> Fish

1 lb cod, grouper, orange roughy, or other

white fish fillets, cut into 4 equal pieces

1/4 cup plus 2 Tbsp fat-free egg substitute

1/2 cup Special-K cereal crumbs

1/2 to 1 tsp lemon pepper, Cajun seasoning,

or Old Bay seafood seasoning

Nonstick cooking spray

Rest of Ingredients:

4 light whole-wheat or multigrain buns

4 slices tomato

4 lettuce leaves

Preheat oven to 450 degrees F.

To make the sauce, combine all of the sauce ingredients

in a small bowl and stir to mix well. Cover the dish

and refrigerate until ready to serve.

Rinse the fish pieces with cool water and

pat dry with paper towels. Set aside.

Place the egg substitute in a shallow bowl.

Place the crumbs and lemon pepper or seasoning

in another shallow bowl and stir to mix well.

Coat a large baking sheet with nonstick cooking spray.

Dip the fish pieces first in the egg substitute and then

in the crumb mixture, turning to coat both sides well.

Lay the fish pieces on the coated sheet. Spray the

tops lightly with the cooking spray. Bake for about

15 minutes, until the outside is crisp and golden and

the fish flakes easily with a fork.

To serve, place one fish fillet in each bun. Top with some

of the sauce, lettuce, and tomato and serve immediately.

Servings: 4

Nutrition per Serving (1/4 of recipe):

237 Calories, 3.3g Fat, 48mg Cholesterol, 543mg Sodium,

31g Carbs, 5.7g Fiber, 29g Protein, 70mg Calcium

Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1/2 Vegetable

Broiled Fish With Tapenade - 3g Carbs, 0.5g Fiber

From: Oxmoor House

Kalamata olives and sun-dried tomatoes liven up this easy fish dish.

Servings: 4

Heart-Healthy

Diabetes-Friendly

Prep Time: 20 min

Cook Time: 6 min

Total Time: 26 min

1/4 cup sun-dried tomatoes

1/2 cup water

8 kalamata olives, pitted

1/4 cup parsley

1 1/2 Tbsp basil, fresh

1 Tbsp red wine vinegar

1 1/2 tsp olive oil

1/8 tsp salt

1 clove garlic

Cooking spray

24 oz fish, orange roughy

2 tsp olive oil

1/4 tsp paprika

1/4 tsp ground black pepper

1. Combine tomatoes and water; let stand 10 minutes. Drain.

2. Combine olives and next 6 ingredients. Chop tomatoes; add to

olive mixture. Stir well; set aside.

3. Preheat broiler.

4. Place fish on a baking sheet coated with cooking spray; drizzle

with olive oil, and sprinkle with paprika and pepper. Broil 3 minutes.

Top with olive mixture; broil 3 minutes or until fish flakes easily

when tested with a fork.

Yield: 4 servings

Serving Size: 1 fillet and about 1 1/2 tablespoons tapenade

Servings: 4

Nutrition per Serving:

179 Calories, 7g Total Fat, 1g Saturated Fat, 33mg Cholesterol,

350mg Sodium, 3g Carbs, 0.5g Dietary Fiber, 25g Protein

Grilled Tuna With Mustard-Dill Sauce - 1g Carbs, Trace Fiber

1 1/4 pounds bluefin tuna, 4, 5 oz. fillets cut about 1 1/4" thick

Olive oil cooking spray

1/2 teaspoon salt to taste

1/4 teaspoon freshly-ground black pepper to taste

1 tablespoon butter

2 small shallots, chopped

1 cup fat-free half-and-half

4 teaspoons grainy mustard

1 tablespoon chopped fresh dill

1 tablespoon lemon zest

Preheat grill to medium. Coat tuna with olive oil cooking spray; sprinkle with 1/4 teaspoon of salt and 1/8 teaspoon of pepper, or to taste.

Grill 4 to 6 minutes per side, until desired degree of doneness.

Meanwhile, brown butter in a small saucepan over medium-high heat.

Add shallots and cook until they begin to brown, about 1 minute.

Reduce heat to medium and add half-and-half; cook until slightly thickened and mixture coats the back of a spoon, about 5 minutes.

Stir in mustard; remove from heat and stir in dill, zest, 1/4 teaspoon of salt and 1/8 teaspoon of pepper.

Serve sauce hot or at room temperature.

Makes 4 servings

Calories 235, Fat 10 g, Carbs 1 g, Sodium 443 mg, Fiber trace.

Swordfish Piccata - 0.7g Carbs, 0g Fiber

4 6 oz. 1/2 inch swordfish cutlets

1/2 teaspoon ground black pepper

1 tablespoon chopped fresh parsley

2 tablespoons lemon juice

2 teaspoons capers

Preheat broiler. Season swordfish with pepper and place on a broiling pan. Broil fish for 1 1/2 minutes on each side or until fish turn opaque. Remove swordfish from pan and place on a heated serving platter. Sprinkle with parsley, lemon juice and capers. Garnish with lemon slices, if desired.

Makes 4 servings

Calories 132, Fat 5 g, Carbs 0.7 g, Sodium 56 mg, Fiber 0 g.

Grilled Tuna with Rosemary - 1g Carbs, 0g Fiber

From: The Sonoma Diet

Prep: 10 minutes

Grill: 8 minutes

Servings: 4

1 lb fresh or frozen tuna, halibut, or salmon steaks, cut 1 inch thick

2 tsp extra-virgin olive oil

2 tsp lemon juice

1/8 tsp kosher salt

1/8 tsp freshly ground black pepper

2 cloves garlic, minced (1 tsp minced)

2 tsp chopped fresh rosemary or tarragon OR

1 tsp dried rosemary or tarragon, crushed

1 Tbsp drained capers, slightly crushed

Fresh rosemary sprigs (optional)

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish

into 4 serving-size pieces. Brush both sides of fish with oil and lemon

juice; sprinkle with kosher salt and pepper. Sprinkle garlic and rosemary

evenly onto fish; rub in with your fingers.

2. For a charcoal grill, place fish on the greased rack of an uncovered

grill directly over medium-hot coals. Grill for 8 to 12 minutes or until

fish flakes easily when tested with a fork, turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place

fish on grill rack over heat. Cover and grill as above.)

3. Top fish with capers. If desired, garnish with fresh rosemary.

Servings: 4

Nutrition per Serving:

145 Calories, 3g Total Fat, 1g Sat. Fat, 51mg Cholesterol, 179mg Sodium,

1g Carbs, 0g Fiber, 27g protein

Broiler method:

Place fish on the greased unheated rack of a broiler pan. Broil

4 inches from the heat for 8 to 12 minutes or until fish flakes

easily when tested with a fork, turning once halfway through broiling.

Fish Seasoning - 2g Carbs, 0g Fiber

From: www.tasteofhome. com Light & Tasty

This mild blend from Kayleen Nichols of Sterling, Virginia

gives fish a lift but also adds interest to other meats

and vegetables. "A neighbor whose husband was on a no-salt

diet gave me this recipe over 20 years ago," Kayleen writes.

SERVINGS: 16

CATEGORY: Low Fat

PREP: 5 min.

TOTAL: 5 min.

2 Tbsp dried basil

2 Tbsp dill weed

2 Tbsp onion powder

1 Tbsp garlic powder

1 tsp celery seed

1 tsp dried oregano

1/4 tsp dried grated lemon peel

1/8 tsp pepper

In a bowl, combine all ingredients.

Store in a cool dry place for up to 6 months.

Yield: 1/3 cup

Serving Size: 1 teaspoon

Nutrition per Serving:

7 Calories, 0g Fat, 0g Saturated Fat, 0mg Cholesterol,

2mg Sodium, 2g Carbs, 0g Fiber, 0g Protein

Diabetic Exchanges: Free Food

Grilled Salmon with Minted Salsa - 8g Carbs, 2g Fiber

2 medium-size peeled tomatoes, divided

1/2 small sliced onion

1/2 coarsely chopped jalapeno pepper

3 chopped green onions

1 tablespoon finely shredded fresh mint

1 teaspoon chopped garlic

salt and pepper

4 5 or 6 ounce salmon fillets

1/4 cup reduced-fat sour cream, room temperature

To make salsa, place one of the tomatoes, the onion and jalapeno in boiling water and cook four minutes or until soft. Drain and puree in blender or food processor. Dice remaining tomato and combine with the puree. Add the green onions, mint and garlic, and season with salt and pepper to taste. Meanwhile, grill or broil salmon four minutes per side or until barely opaque. Warm salsa and pour over salmon. Drizzle with sour cream.

Makes 4 servings.

Calories 217, Fat 7 g, Carbs 8 g, Sodium 113 mg, Fiber 2 g

Swordfish with Mango Coriander Salsa - 12g Carbs, 2g Fiber From: The Best Diabetes Cookbook

Servings: 6

1 1/2 lb swordfish steaks

1 tsp vegetable oil

-->Salsa Ingredients

1 1/2 cups finely diced mango or peach

3/4 cup finely diced red peppers

1/2 cup finely diced green peppers

1/2 cup finely diced red onions

1/4 chopped fresh coriander

2 Tbsp lemon juice

2 tsp olive oil

1 tsp minced garlic

Start barbecue or preheat oven to 425 degrees F.

Brush fish with 1 teaspoon of oil on both sides.

Barbecue or bake fish for 10 minutes per inch thickness,

or until if flakes easily when pierced with a fork.

Meanwhile, in bowl combine mango, red peppers, green

peppers, red onions, coriander, lemon juice, olive oil

and garlic; mix thoroughly. Serve over fish.

Servings: 6

Nutrition per Serving:

219 Calories, 8g Fat, 49mg Cholesterol, 12g Carbs,

2g Fiber, 26g Protein, 111mg Sodium 

Diabetic Exchanges: 1/3 Fruit, 1 Vegetable, 3 1/2 Very Lean Meat, 1 Fat

Baked Coho Salmon Fillets with Grainy Mustard Sauce - 2.3g Carbs, 0g Fiber

4, 5 oz Coho salmon fillets 

1/2 cup white wine 

salt and pepper to taste 

3/4 cup whipping cream 

1/4 cup grainy Dijon mustard 

1 tsp. chopped fresh dill 

Preheat oven to 425 degrees. Place salmon in baking dish. Pour in a 1/4 cup of the wine and season with salt and pepper. Bake salmon 12 to 15 minutes, or until cooked through. To make sauce, place remaining wine in a small pot. Bring to boil and reduce until almost evaporated. Add cream and reduce until sauce lightly thickens. Stir in mustard, dill and salt and pepper to taste. Serve salmon on a pool sauce. 

Makes 4 servings

Calories 394, Fat 26.7 g, Carbs 2.3 g, Sodium 283 mg, Fiber 0 g.

Fragrant Fish Fillets

1 tablespoon olive oil

1/2 cup fresh mushrooms, sliced

1/2 cup green onions, chopped

1 clove garlic, minced

12 ounces fish fillets

2 tablespoons blush wine

1 fresh tomato, peeled, cored and sliced

2 tablespoons fresh parsley, snipped

Hungarian paprika (optional)

Lemon slices 

In skillet, heat olive oil. Add mushrooms, onions and garlic. Sauté for 1 to 2 minutes.

Add wine, tomato, parsley and fish. Cover and simmer for 5-8 minutes or until fish flakes easily with fork.

Remove fillets to warm platter. Pour tomato sauce over fish. (For a thicker sauce, boil down for 1 to 3 minutes first). Garnish with paprika and lemon wedges. 

Makes 4 servings.

Calories 132, Fat 4 g, Carbs 4 g, Sodium 59 mg, Fiber 1 g.

Baked Catfish - 7g Carbs, 0g Fiber, 1g Sugar

From: Light and Easy Diabetes Cuisine

Servings: 4

4 catfish OR ocean perch fillets (1 lb total), thawed if frozen

2 slices white bread, crumbled OR 1 cup fresh bread crumbs

2 Tbsp grated Romano OR Parmesan cheese

2 tsp chopped fresh basil or oregano OR 1 tsp dried basil or oregano

1/2 tsp salt

1/4 tsp freshly ground pepper

1 large egg, beaten OR 1/4 cup egg substitute

1/4 cup low-fat (1 percent) buttermilk

Preheat the oven to 400 degrees F.

Prepare a baking pan with nonstick pan spray.

In a pie pan or shallow dish, mix the bread crumbs,

cheese, basil or oregano, salt and pepper. Set aside.

In another pie pan or dish, combine the egg and buttermilk.

Dip each fish fillet first in the milk mixture, then

in the crumb mixture to coat both sides with crumbs.

Arrange the fillets in 1 layer in the baking pan. Bake

15 to 20 minutes, until the fish flakes easily with a fork.

Servings: 4

Nutrition per Serving:

225 Calories, 11g Fat, 121mg Cholesterol, 518mg Sodium,

7g Carbs, 0g Dietary Fiber, 1g Sugars, 23g Protein

Diabetic Exchanges: 1/2 Starch, 3 Lean Meat, 1/2 Fat

Tilapia Veracruz Style - 33g Carbs, 3g Fiber, 5g Sugar

{This recipe is high in sodium! Consider leaving the

"1/2 tsp salt" out. Use salt free tomatoes. The capers and 

olives also will add to the sodium content also. Unless

you leave them out there is little else to do to help reduce

their contribution to the sodium level. The use review

suggests pasta instead of rice. Either way choose the 

healthiest for your needs. Take care, Gloria}

From: www.eatbetterameric a.com 

Bring the flavors of the sea and earth to the table with this 

fabulous entree! 

Recipe Tip - -

Fabulous Fish -

Fish is a lean protein source that supplies amino acids that 

give structure to the body in skin, cell membranes and muscles.

Serve With -

Serve this delicious fish and sauce with hot cooked white rice.

Prep Time: 15 min

Start to Finish: 40 min

Servings: 4

1 tsp olive oil

1/2 cup finely chopped onion

2 tsp finely chopped garlic

1 can (15 oz) Muir Glen organic diced tomatoes

1 medium green bell pepper, cut into julienne strips

2 jalapeno chiles (from 7-oz can), drained

1/2 tsp salt

1/2 tsp pepper

3 dried bay leaves

1 tsp dried oregano leaves

1/4 cup finely chopped fresh cilantro

1/4 cup large pimiento-stuffed olives, coarsely chopped

1/4 cup capers, drained

1 Tbsp margarine or butter

1 lb tilapia OR red snapper fillets

3 or 4 jalapeno chiles (from 7-oz can), drained, seeded and 

cut into wedges, if desired

2 cups hot cooked white or brown rice

1. In 12-inch nonstick skillet, heat oil over medium-high heat. Add 

onion and garlic; cook, stirring constantly, until tender. Stir in 

tomatoes. Heat to boiling. Stir in bell pepper and 2 jalapeno chiles. 

Cook uncovered 2 minutes, stirring constantly, until vegetables are 

crisp-tender. Stir in salt, pepper, bay leaves, oregano and cilantro. 

Cover; cook 8 minutes, stirring occasionally. Stir in olives and 

capers. Cover; cook 5 minutes longer, stirring occasionally, until 

vegetables are tender.

2. Heat oven to 350 degrees F. Spray 13x9-inch (3-quart) glass baking 

dish with cooking spray. In 12-inch skillet, heat margarine over 

medium-high heat. To seal in juices, cook fish in butter just until 

golden brown on each side. Place fish in baking dish. Spoon tomato 

mixture over fish.

3. Bake 17 to 22 minutes or until fish flakes easily with fork. 

Garnish with 3 or 4 jalapeno chiles.

High Altitude (3500-6500 ft): No change.

Nutrition per Serving: 

300 Calories, 70 Calories from Fat, 8g Total Fat, 1 1/2g Saturated Fat,

1g Trans Fat, 60mg Cholesterol, 1730mg Sodium, 33g Total Carbs, 

3g Dietary Fiber, 5g Sugars, 25g Protein 

% Daily Value*: 

Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 20% 

Exchanges: 1 1/2 Starch, 1/2 Other Carbs, 1 Vegetable, 2 1/2 Lean Meat 

Carbohydrate Choices: 2 MyPyramid Servings: 1 tsp Fats & Oils, 

1 oz-equivalents Grains, 3 oz-equivalents Meat & Beans, 1 c Vegetables 

*% Daily Values are based on a 2,000 calorie diet.