body{font-family:arial} h1,h2,h3,h4,h5,h6,h7,h8{font-family: arial} :link{color:(#7f7f56);}/*for unvisited links*/ :visited{color:(#ffffac);}/*for visited links*/ -->

Thursday, July 23, 2015


·         4 tsp. olive oil, divided
·         4 (5 ounce) sea bass fillets (or other white fish)
·         1 small onion, diced
·         ½ cup whites wine
·         1 cup canned low-sodium diced tomatoes, with juice
·         ½ cup chopped pitted black olives
·         2 TBSP capers
·         ¼ tsp. dried crushed red pepper, optional
·         2 cups packed fresh baby spinach leaves
·         Salt and pepper

1.      In a large nonstick skillet, heat 2 teaspoons of oil over medium-high heat
2.      Add fish and cook until opaque in the center, about 2½ minutes per side
3.      Transfer the fish to a platter and tent with foil to keep the fish warm
4.      Heat the remaining 2 teaspoons of oil in the same skillet; add onion and sauté for 2 minutes
5.      Add the wine and cook until reduced by half, about 2 minutes
6.      Add the tomatoes, olives, capers and crushed red pepper, if using, and cook for 3 more minutes
7.      Stir in the spinach and cook until it is wilted, about 3 minutes
8.      Season with salt and pepper and spoon the sauce over the fish and serve

Servings:  4
Serving size:  1 fillet of fish plus ½ cup spinach

Nutritional Information
Calories:  250
Fat:  9 g
Saturated Fat:  1 g                          
Cholesterol:  62 mg              
Sodium:  422 mg                  
Carbohydrate:  8 g            
Fiber:  3 g
Protein:  49 g

"The Perfect Day"
By: Nanette Cameron, RD

No comments:

Post a Comment