When fish is really fresh, it needs only a few minutes to cook. Add fresh herbs and you have a delicious meal.
You can use any type of nonoily fish. Count 10 minutes cooking time for each inch of thickness. To check for doneness, stick the point of a knife into the flesh. If the flesh is opaque, it is ready.
Green beans, zucchini or any other green vegetable can stand in for the broccoli.
Herb Crusted Mahi-Mahi
Olive oil spray
3/4 pound mahi-mahi filets
2 teaspoons olive oil
2 tablespoons pine nuts
1/4 cup chopped fresh parsley
Salt and fresh ground black pepper
Heat broiler.
Line a baking sheet with foil and coat with olive oil. Place fish on sheet and coat it with olive oil. Place sheet under broiler 3 to 4 inches from heat. Broil 10 minutes for a 1-inch thick piece.
Heat the 2 teaspoons olive oil in a small skillet over medium heat and add pine nuts. Saute 1 minute or until pine nuts start to turn golden. Remove from heat and toss with parsley. Remove fish and divide between two dinner plates. Add salt and pepper to taste. Spoon pine nuts and parsley on top.
Makes 2 servings.
Nutrition information: Each serving contains approximately 250 calories, 36 g protein, 11 g fat, 2 g carbohydrate (no sugar), 131 mg cholesterol, 162 mg sodium and 1 g fiber.
Carbohydrate choices: 0.
Vegetable Brown Rice
1 1/2 cups water
1/2 cup quick-cooking brown rice
1/2 pound broccoli florets
Salt and freshly ground black pepper
1/2 cup nonfat plain yogurt
Place water in a medium saucepan over high heat. Add rice and bring to a boil. Reduce heat to medium and cover. Simmer 25 minutes. Add broccoli and continue to cook, covered, 5 minutes. All of the water should be absorbed and the rice cooked through. Add salt and pepper to taste and add yogurt. Toss well.
Makes 2 servings.
Nutrition information: Each serving contains approximately 212 calories, 9 g protein, 2 g fat, 41 g carbohydrate (5 g sugar), 1 mg cholesterol, 62 mg sodium and 2 g fiber.
Carbohydrate choices: 2 1/2.
Recipes from Mix 'n' Match Meals in Minutes for People With Diabetes by Linda Gassenheimer, published by the American Diabetes Association
Food on 04/01/2015