100 Healthy Recipes
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Ingredients
- 1/2 onion, yellow
- 2 garlic cloves
- 4 tomatoes, medium
- 1 tablespoons olive oil, extra virgin
- 1/4 teaspoons cinnamon, ground
- 1/4 teaspoons cloves, ground
- 1/4 cups green chilies, canned
- 1 tablespoons capers
- 6 olives, green, stuffed
- 2 pounds sole/flounder, uncooked
Preparation:
- Preheat oven to 350°F. Peel and chop onion; peel and crush garlic; wash, seed and finely chop tomatoes.
- Heat oil in a medium skillet over medium-high heat. Saute´ onion and garlic for about 3 to 4 minutes until tender, but not brown.
- Add tomatoes, cinnamon and cloves. Cook over low heat for 3 minutes. Add the chili peppers, capers and olives (sliced) and continue cooking for another 2 minutes.
- Place fish in a 13x9-inch baking dish that has been coated with cooking spray, and cover with the sauce. Bake for 25 to 30 minutes or until fish flakes easily with a fork. Serve over rice, if desired.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat | 4.0 |
| Fat | 0.5 |
| Milk | 0.0 |
| Vegetable | 0.5 |
| Fruit | 0.0 |
| Lean Meat | 0.0 |
| Bread/Starch | 0.0 |
Nutrition Information
| Amount Per Serving |
| Calories |
170 |
| Calories from Fat | 35 |
| Total Fat | 4g |
| Saturated Fat | 0.5g |
| Cholesterol | 75mg |
| Sodium | 250mg |
| Total Carbohydrate | 4g |
| Dietary Fiber | 1g |
| Sugars | 2g |
| Protein | 28g |
| Vitamin A |
10% |
| Vitamin C |
15% |
| Calcium | 4% |
| Iron | 4% |
