Fish and veggies are crucial parts of a healthy diet plan, such as the Mediterranean diet plan.
Variety of portions
Serves 4
- Diabetes meal strategy
- Heart-healthy
- Weight management
- Meatless
- Healthy-carb
- 2 big tomatoes, cored and sliced into 1/4-inch rounds
- 1 little onion, sliced
- 2 tablespoons capers, rinsed
- 1 1/2 tablespoon balsamic vinegar
- 1 tablespoon olive oil
- 1/4 cup reduced-fat feta cheese
- 1 medium zucchini, cut and very finely sliced into rounds
- 4 white fish fillets (4 ounces each)
- 1/2 teaspoon salt-free lemon pepper flavoring mix
Set the very best 4 tomato pieces aside. Slice the remainder of the tomatoes into little cubes. Location the tomato cubes into a bowl. Include the onion, capers, balsamic vinegar, olive oil and feta cheese. Stir to blend.
Put the oven rack in the upper position and heat broiler to high. Line 2 rimmed baking sheets with aluminum foil and spray with cooking spray. Location zucchini rounds in a single layer on one baking sheet. Location fish fillets on the other sheet. Spray the tops with cooking spray.
Position the zucchini under the broiler for about 1 minute. Turn the zucchini and season with half the lemon pepper. Broil for another minute. Move the baking sheet with the zucchini to the bottom of the oven to keep warm.
Location the fish fillets under the broiler for about 3 minutes. Turn the fillets. Keep broiling till the fillets bounce back when touched gently, about 3 to 6 minutes. Cooking time depends upon how thick the fillets are. Season them with the remainder of the lemon pepper.
Put 1 piece of tomato on each of 4 plates. Put the zucchini in an overlapping circle on top of the tomatoes. Location a fish fillet on the zucchini. Leading with the diced tomato mix.
Nutritional analysis per serving Serving size: 1 fillet with veggies
- Calories 256
- Overall fat 11 g
- Hydrogenated fat 2 g
- Trans fat 0 g
- Monounsaturated fat 5 g
- Cholesterol 68 mg
- Salt 251 mg
- Overall carb 9 g
- Dietary fiber 2 g
- Sugarcoated 0 g
- Protein 24 g
- Overall sugars 5 g
- Polyunsaturated fat 3 g
- Potassium 690 mg
- Calcium 70 mg
- Magnesium 57 mg
- Iron 1g
