100 Healthy Recipes
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Ingredients
- 1/2 onion, yellow
- 1 garlic clove
- 1 tablespoons sesame seeds, toasted
- 2 teaspoons sugar substitute
- 1 1/2 teaspoons Allspice, ground
- 1 1/2 teaspoons thyme, ground
- 1/2 teaspoons nutmeg, ground
- 1 teaspoons salt
- 1/4 teaspoons black pepper
- 1/4 teaspoons cayenne pepper, ground
- 2 1/2 tablespoons canola oil
- 1/2 teaspoons white wine vinegar
- 2 pounds sole/flounder, uncooked
Preparation:
- Peel and chop onion; peel and smash garlic. In a blender or food processor, puree the onion, garlic and sesame seeds with the sugar substitute, allspice, thyme, nutmeg, 3/4 teaspoon of the salt, black pepper, cayenne, oil and vinegar.
- Preheat broiler. Lightly spray a broiler pan or baking sheet with cooking spray.
- Rinse fish; pat dry with paper towels. Cut into four 6-ounce pieces, if necessary.
- Sprinkle both sides of the fish with the remaining 1/4 teaspoon of salt, and place them on the prepared baking sheet.
- Spread the spice mixture evenly over the fish. Broil fish, about 6 inches from the heat if possible, until well browned and just done, about 5 minutes for 3/4-inch thick fillets.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat | 5.5 |
| Fat | 2.0 |
| Milk | 0.0 |
| Vegetable | 0.5 |
| Fruit | 0.0 |
| Lean Meat | 0.0 |
| Bread/Starch | 0.0 |
Nutrition Information
| Amount Per Serving |
| Calories |
290 |
| Calories from Fat | 110 |
| Total Fat | 12g |
| Saturated Fat | 1.5g |
| Cholesterol | 105mg |
| Sodium | 750mg |
| Total Carbohydrate |
5g |
| Dietary Fiber |
less than 1g |
| Sugars |
less than 1g |
| Protein |
38g |
| Vitamin A | 2% |
| Vitamin C | 2% |
| Calcium |
4% |
| Iron | 25% |