This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Category: Main Dishes
Cups of Fruits and Vegetables per Serving: ¾
1 Tbsp olive oil
1 cup mushrooms, sliced
½ cup green onion, chopped
1 clove garlic, minced
12 oz fish fillets
2 Tbsp blush wine
2 medium tomatoes, peeled, cored, and sliced
½ cup broccoli, chopped into tiny pieces
2 Tbsp fresh parsley, snipped
Hungarian paprika (optional)
- In skillet, heat olive oil. Add mushrooms, onions, and garlic. Sauté for 1-2 minutes.
- Add wine, tomatoes, broccoli, parsley, and fish. Cover and simmer for 5-8 minutes or until fish flakes easily with fork.
- Remove fillets to warm platter. Pour tomato sauce over fish. Garnish with paprika and lemon wedges.
Credit: Recipe courtesy of the University of Illinois Extension Recipes for Diabetes.
|Nutritional Information per Serving|
|Calories: 130||Carbohydrates: 5g|
|Total Fat: 4.5g||Cholesterol: 35mg|
|Saturated Fat: 0.5g||Dietary Fiber: 2g|
|% of Calories from Fat: 31%||Sodium: 55mg|