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Skillet Fish Dinner Recipe

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This healthy recipe takes very little time. We enjoy it with a spinach salad and whole wheat rolls.

This recipe is:

Quick

Diabetic Friendly

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Skillet Fish Dinner Recipe

Prep/Total Time: 20 min.

Yield: 2 Servings

5 15 20

Ingredients

1 celery rib, chopped
1/2 cup chopped green pepper
1/2 cup chopped onion
1 teaspoon olive oil
2 to 3 plum tomatoes, chopped
1/4 teaspoon salt
Dash pepper
1/2 pound cod, haddockor orange roughy fillets
1/4 to 1/2 teaspoon seafood seasoning
Hot cooked rice
Hot pepper sauce, optional

Directions

In a skillet, saute the celery, green pepper and onion in oil until almost tender. Add tomatoes; cook and stir for 1-2 minutes. Sprinkle with salt and pepper. Top with fish fillets and sprinkle with seafood seasoning. Reduce heat; cover and simmer for 6 minutes. Break fish into chunks. Cook about 3 minutes longer or until fish flakes easily with a fork. Serve over rice. Serve with hot pepper sauce if desired. Yield: 2 servings.

Nutritional Analysis: One serving (calculated without rice and hot pepper sauce) equals 156 calories, 3 g fat (1 g saturated fat), 49 mg cholesterol, 465 mg sodium, 10 g carbohydrate, 2 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.

Originally published as Skillet Fish Dinner in Cooking for One or Two Cookbook , p229

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