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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Fish Fillets with Roasted Red Pepper Sauce
 
Source: dLife

Fish fillets with a garlic and roasted red pepper sauce.

Rating:
Prep Time: 15 minutes
Cook Time: 10 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 257.5
Total Carbs 7.8 g
Dietary Fiber 1.2 g
Sugars 3.5 g
Total Fat 2.5 g
Saturated Fat 0.5 g
Unsaturated Fat 2 g
Potassium 1,161 mg
Protein 47.9 g
Sodium 640.7 mg
Dietary Exchanges
1 Vegetable, 6 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
12 oz roasted red peppers with brine , drained
2 medium garlic cloves , minced
1 cup cold water
2 tsp dried basil , crushed
2 tbsp unsalted tomato paste
1 tbsp red wine vinegar
0.5 tsp sugar
0.12 tsp salt
1 pinch ground cayenne (red pepper)
1 lb fresh cod fillets (or orange roughy)
1 medium lemons , sliced
0.25 tsp salt
0.25 tsp lemon pepper seasoning


Directions
1 For sauce, in a blender or food processor combine peppers and garlic, cover and process until nearly smooth.
2 Add ½ cup of water, basil, tomato paste, vinegar, sugar, 1/8 tsp. salt, and cayenne pepper. Cover and blend or process with several on/off turns until mixture is nearly smooth.
3 Transfer to a small saucepan and cook over medium heat, stirring frequently, until heated through.
4 Meanwhile, rinse fish, pat dry with paper towels. Measure the thickness of fish. Cut fish into 4 serving size pieces.
5 In a large skillet bring the remaining ½ cup water and half of the lemon slices just to boiling. Carefully add fish. Return just to boiling then reduce heat.
6 Simmer, covered, for 4 to 6 minutes per ½-inch thickness of fish or until fish flakes easily when tested with a fork. Gently pat tops of fish dry with paper towels.
7 Sprinkle fish lightly with the ¼ teaspoon salt and lemon pepper seasoning.
8 Spoon the sauce onto dinner plates. Place the fish on top of sauce. Garnish with remaining lemon slices.


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Topic: 
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...

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