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Fillet with Shallot, Zucchini, & Tomato

See this Recipe in a Meal

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

Nutritional Facts

Serving Size: 1/4 of recipe

  • Calories 195
  • Carbohydrates 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

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