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Healthy Recipes: Caribbean Red Snapper

The fish can be served on top of the vegetables along with rice pilaf and garnished with parsley. Salmon or chicken breast can be used in place of red snapper.

Ingredients - serves 4:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1/2 cup chopped red pepper
• 1/2 cup carrots, cut in strips
• 1 clove garlic, minced
• 1/2 cup dry white wine
• 3/4 lb. red snapper fillet
• 1 large tomato, chopped
• 2 tablespoons pitted ripe olives, chopped
• 2 tablespoons crumbled feta cheese or low-fat ricotta cheese

Procedure:

• In a large skillet, heat olive oil over medium heat. Add onion, red pepper, carrot, and garlic; sauté 10 minutes. Add wine and bring to boil. Push vegetables to one side of the pan.
• Arrange fillets in a single layer in center of skillet. Cover; cook for 5 minutes.
• Add tomato and olives. Top with cheese. Cover; cook 3 minutes, or until fish is firm but moist.
• Transfer fish to serving platter; garnish with vegetables and pan juices.

Nutrition Information:
Serving size: 3 ounces red snapper with 1/4 cup vegetables
Calories: 193
Carbohydrate: 3 grams
Protein: 22 grams
Fat: 11 grams

Daily Servings According to Diabetes Food Guide Pyramid:
serving from Vegetable group: 1
serving from Meat group: 1/2
serving from Fat: 1 1/2