13. ITALIAN FILLET SKILLET
Ingredients
1 load 8 oz read to heat garlic bread
1 medium onion, thinly sliced
5 small or 2 medium zucchini
1 can (14 oz) diced italian-seasoned tomatoes
1 lb small fresh fish fillets (tilapia, turbot or red snapper), no more than 1/2 in thick
Directions
Put bread halves, seasoned side up, on a baking sheet. Place in oven: heat over to 425 F
Meanwhile, lightly coat a large nonstick skillet with nonstick spray. Heat over medium-high heat. Spread onion in skillet.
While onion cooks, cut small zucchini in 14 in thick rounds (or cut medium zucchini in half lengthwise, then crosswise in 1/2 in thick pieces). Stir into onions along with about half the tomatoes. Bring to a boil.
Lay fish fillets in a single layer on top. Pour remaining tomatoes over fish. Cover and cook 7 to 8 minutes, until fish is cooked through and zucchini is crisp-tender.
4 servings: calories 478, total 25 G fat, saturated fat 5 G, cholesterol 52 mg, sodium 566 mg, total carb 28 G Dietary Fiber 4 G Protein 24 G
Ingredients
1 load 8 oz read to heat garlic bread
1 medium onion, thinly sliced
5 small or 2 medium zucchini
1 can (14 oz) diced italian-seasoned tomatoes
1 lb small fresh fish fillets (tilapia, turbot or red snapper), no more than 1/2 in thick
Directions
Put bread halves, seasoned side up, on a baking sheet. Place in oven: heat over to 425 F
Meanwhile, lightly coat a large nonstick skillet with nonstick spray. Heat over medium-high heat. Spread onion in skillet.
While onion cooks, cut small zucchini in 14 in thick rounds (or cut medium zucchini in half lengthwise, then crosswise in 1/2 in thick pieces). Stir into onions along with about half the tomatoes. Bring to a boil.
Lay fish fillets in a single layer on top. Pour remaining tomatoes over fish. Cover and cook 7 to 8 minutes, until fish is cooked through and zucchini is crisp-tender.
4 servings: calories 478, total 25 G fat, saturated fat 5 G, cholesterol 52 mg, sodium 566 mg, total carb 28 G Dietary Fiber 4 G Protein 24 G
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