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Caribbean Fish Fillet

Caribbean Fish FilletRecipe courtesy of the National Diabetes Educational Program.

Recipe Ingredients:

2 tablespoons olive oil
1 medium onion, chopped
1/2 cup chopped red pepper
1/2 cup carrots, cut in strips
1 clove garlic, minced
1/2 cup dry white wine
3/4 pound whitefish fillet (red snapper, perch, tilapia, etc.)
1 large tomato, chopped
2 tablespoons pitted ripe olives, chopped
2 tablespoons crumbled feta cheese or low-fat ricotta cheese

Cooking Directions:

  1. In a large skillet, heat olive oil over medium heat. Add onion, red pepper, carrot, and garlic; sauté 10 minutes Add wine and bring to boil. Push vegetables to one side of the pan.
  2. Arrange fillets in a single layer in center of skillet. Cover; cook for 5 minutes.
  3. Add tomato and olives. Top with cheese. Cover; cook 3 minutes, or until fish is firm but moist.
  4. Transfer fish to serving platter; garnish with vegetables and pan juices.
  5. The fish can be served on top of the vegetables along with rice pilaf and garnished with parsley.

Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): Calories: 220; Calories From Fat: 80; Total Fat: 10g; Cholesterol: 35mg; Total Carbs: 8g; Fiber: 2g; Protein: 19g; Sodium: 160mg.

Recipe and photograph courtesy of the National Diabetes Educational Program.