Publisher Photo
Publisher Photo
This healthy recipe takes very little time. We enjoy it with a spinach salad and whole wheat rolls.
MAKES:
2 servings
TOTAL TIME:
Prep/Total Time: 20 min.
MAKES:
2 servings
TOTAL TIME:
Prep/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.
Originally published as Skillet Fish Dinner in Cooking for One or Two Cookbook 2003, p229

Nutritional Facts

1 each: 156 calories, 3g fat (1g saturated fat), 49mg cholesterol, 465mg sodium, 10g carbohydrate (0 sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.

  • 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
  1. 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.
Originally published as Skillet Fish Dinner in Cooking for One or Two Cookbook 2003, p229

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