Baked Pepper Fish

[b-man]

Baked Pepper Fish



A low-fat way to prepare a fish fillet!

Number of Servings: 1
Serving Size: 1 fillet

Ingredients:


4 oz. fish fillets such as scrod, cod, white fish, haddock, or orange roughy - 1
fat-free Ranch dressing - 2 tbsp
cayenne pepper - dash
diced red bell pepper - 1/2
onion thinly sliced - 1
broccoli florets - 1/2 cup


1. Preheat the oven to 450 degrees F. Spray a 12-inch square of heavy aluminum foil with nonstick cooking spray.

2. Place the fillet on the foil. Spread the dressing over the fillet with a small spoon or pastry brush and sprinkle with red pepper. Arrange the vegetables over the fish.

3. Fold the foil over and seal the edges. Place the foil packet in the middle of the oven directly on the rack. To prevent spills, you may want to place the foil packet on a small baking sheet.

4. Bake for 20 minutes, or until the fish is white through the center and flakes easily with a fork.

5. To microwave, place the fillet and other ingredients directly on a microwave safe plate. Cover with plastic wrap and microwave on high for 5 minutes or until done. Remember to turn the filet halfway through the cooking time for even cooking.

Exchanges Per Serving


1 Carbohydrate
2 Vegetable
2 Very Lean Meat

Nutrition Information


Amount per serving
Calories 198
Calories from Fat 10
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 49 mg
Sodium 384 mg
Total Carbohydrate 24 g
Dietary Fiber 3 g
Sugars 8 g
Protein 21 g

B-man