HEART HEALTHY RECIPE (DINNER): FISH WITH TOMATOES, OLIVES AND CAPERS

·         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