Dietitian’s tip:
Fish and vegetables are key parts of a healthy diet, such as the Mediterranean diet.
Number of servings
Serves 4
Heart-healthy Meatless
Ingredients
2 large tomatoes, cored and sliced into 1/4-inch rounds
1 small onion, chopped
2 tablespoons capers, rinsed
1 1/2 tablespoon balsamic vinegar
1 tablespoon olive oil
1/4 cup reduced-fat feta cheese
1 medium zucchini, trimmed and thinly sliced into rounds
4 white fish fillets (4 ounces each)
1/2 teaspoon salt-free lemon pepper seasoning blend
Directions
Set the best 4 tomato slices aside. Chop the rest of the tomatoes into small cubes. Place the tomato cubes into a bowl. Add the onion, capers, balsamic vinegar, olive oil and feta cheese. Stir to mix.
Put the oven rack in the upper position and heat broiler to high. Line two rimmed baking sheets with aluminum foil and spray with cooking spray. Place zucchini rounds in a single layer on one baking sheet. Place fish fillets on the other sheet. Spray the tops with cooking spray.
Place the zucchini under the broiler for about 1 minute. Turn the zucchini and season with half the lemon pepper. Broil for another minute. Then move the baking sheet with the zucchini to the bottom of the oven to keep warm.
Place the fish fillets under the broiler for about 3 minutes. Turn the fillets. Keep broiling until the fillets spring back when touched lightly, about 3 to 6 minutes. Cooking time depends on how thick the fillets are. Season them with the rest of the lemon pepper.
Put 1 slice of tomato on each of four plates. Put the zucchini in an overlapping circle on top of the tomatoes. Place a fish fillet on the zucchini. Top with the diced tomato mixture.
Nutritional analysis per serving
Serving size: 1 fillet with vegetables
Calories 256 Total fat 11 g Saturated fat 2 g Trans fat 0 g Monounsaturated fat 5 g Cholesterol 68 mg Sodium 251 mg Total carbohydrate 9 g Dietary fiber 2 g Added sugars 0 g Protein 24 g Total sugars 5 g Polyunsaturated fat 3 g Potassium 690 mg Calcium 70 mg Magnesium 57 mg Iron 1g
Oct. 02, 2024
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