Quantcast

Fillet with Shallot, Zucchini & Tomato

This dish is filled with color and extra nutrients from the added veggies.

Nutritional Facts

Serving Size: 1/4 of recipe

  • Calories 195
  • Carbohydrate 10 g
  • Protein 26 g
  • Fat 4.5 g
  • Saturated Fat 0.7 g
  • Dietary Fiber 3 g
  • Cholesterol 35 mg
  • Sodium 520 mg

This Recipe Serves 4

Ingredients

1 lb thick white fillet of fish, cut into 4 portions (cod, snapper, thick flounder, or thick tilapia)
3/4 teaspoon fine sea salt
1/4 teaspoon ground pepper
1 teaspoon extra virgin olive oil
2 shallots, minced
1 clove garlic, minced
4 small zucchini, 4-6 inches long, sliced into ¼-inch rounds
3/4 cup dry white wine or chicken or fish stock
4 very ripe plum tomatoes, chopped
1/2 cup fresh basil, chopped

Instructions

  1. Heat sauté pan and lightly film with olive oil. Sauté shallot and garlic until shallot starts to become translucent. Add zucchini and sauté 1-2 minutes. Remove from pan.
  2. Add fish and sauté until golden on each side. Add white wine or stock to deglaze pan. Add chopped tomatoes and fresh basil. Heat thoroughly.
  3. Serve with a pasta, rice, couscous, or crusty whole-grain Italian bread.

From The Diabetes Seafood Cookbook: Fresh, Healthy, Low-fat Cooking by Barbara Seelig-Brown

Find More Recipes

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

This Month's Meal Plan

Check out this month's meal plan which includes fresh seafood recipes and other summer favorites!

See Meal Plan