Sweet, fresh snapper needs very little cooking – only about eight minutes under the broiler. Tangy pimentos and capers enhance the natural flavor of the fish, and a simple Greek-style salad with warm whole-meal baguette complete the meal.
Here are the ingredients you’ll need:
To buy: 3/4 pound snapper fillet, 1 jar/can sweet pimentos, 1 small jar capers, 1 small whole-wheat baguette, 1 tomato 1 cucumber, 1 bag washed, ready-to-eat lettuce, 1 small can navy beans and 1 small package crumbled feta cheese.
Staples: Olive oil, reduced-fat vinaigrette dressing, salt and black peppercorns.
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3/4 pound snapper fillet about 1/2-inch thick
Salt and freshly ground black pepper
2 teaspoons olive oil
1 cup sweet pimentos, cut into strips
2 tablespoons capers
1/2 whole-wheat baguette
Preheat broiler and place a baking tray under the heat. Wash fillet and pat dry with paper towel. Remove tray from boiler and place fish on baking tray. Sprinkle salt and pepper to taste on the fish and drizzle olive oil on top. Return the baking tray to the oven and broil 5 minutes. Remove fish from broiler and place pimento strips and capers over the fish. Return tray to oven and place bread on lower shelf of oven to warm through. Broil 3 minutes. Divide the baguette and serve with the fish and salad. Makes 2 servings.
Nutrition per serving: 382 calories (20 percent from fat), 8.6 g fat (1.5 g saturated, 4.3 g monounsaturated), 60 mg cholesterol, 41.1 g protein, 34.3 g carbohydrates, 4.1 g fiber, 630 mg sodium.
1/2 cucumber, peeled and sliced (about 1 cup)
1 tomato, cut into quarters
2 cups washed, ready-to-eat lettuce
1 cup rinsed and drained, canned navy beans
2 tablespoons reduced-fat vinaigrette dressing
2 ounces (4 tablespoons) crumbled feta cheese
Place cucumber, tomato, lettuce and navy beans in a salad bowl. Toss with vinaigrette dressing. Sprinkle feta cheese on top. Makes 2 servings.
Nutrition per serving: 265 calories (27 percent from fat), 8 g fat (4.5 g saturated, 1.7 g monounsaturated), 26 mg cholesterol, 15.7 g protein, 35 g carbohydrates, 9.2 g fiber, 283 mg sodium.