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Skillet Fish Dinner

 Skillet Fish Dinner
This healthy recipe takes very little time. We enjoy it with a spinach salad and whole wheat rolls.
2 ServingsPrep/Total Time: 20 min.

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 Facts: 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.

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Skillet Fish Dinner (continued)

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