Health Benefits
Regular consumption of fish can reduce the risk of various diseases and disorders. The omega 3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 per cent, especially of the oral cavity, oesophagus, colon, breast, ovary and prostate. Eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting 'good' cholesterol. Fish rich in Omega 3 also contributes to the health of your brain tissue and the retina.
Caribbean Red Snapper
Serves 4. 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
- 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
Directions
- 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.
| Serving Size:
|
3 ounces red snapper with 1/4 cup vegetables
|
| Calories:
|
193
|
| Carbohydrates:
|
3 g
|
| Protein
|
22 g
|
| Fat
|
11 g
|
Daily Servings According to Diabetes Food Guide Pyramid:
| Vegetable Group:
|
1
|
| Meat Group:
|
1/2
|
| Fat:
|
1 1/4
|