Tomato-Herb Fish Fillets

Diabetes Appropriate
Egg-free
Nut-free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
15 minutes

Ingredients

  • 2 Roma tomatoes, diced
  • 1 tbsp. chopped fresh basil
  • 1/2 tsp. dried dill
  • 1 tbsp. grated Parmesan cheese
  • 1/2 tsp. garlic pepper, divided
  • 1 lb. halibut, cod or orange roughy fillets

Directions

Prep Time
9 minutes
Cook Time
6 minutes
Ready in
15 minutes
  1. In a small bowl combine tomatoes, basil, dill, Parmesan and 1/4 teaspoon of the garlic pepper; stir well. Set aside.
  2. Place fillets in a large nonstick skillet; add 1/4 cup water. Sprinkle remaining 1/4 teaspoon garlic pepper on fillets. Cook over high heat just until water bubbles.
  3. Cover; reduce heat to medium. Cook 3 minutes. Remove cover; drain excess liquid. Spoon tomato mixture evenly over fillets; cover and cook 3 to 7 minutes or until fish flakes easily with a fork.

Nutritional Information

Serving Size
1
Per Serving
Calories 147, Calories Fat 34, Total Fat 3g, Saturated Fat 0g, Cholesterol 38mg, Sodium 173mg, Carbohydrate 1g, Protein 25g
Serving Size1
Calories147
Calories Fat34
Calories (fat) extra23
Total Fat3g
Total Fat (extra)6
Saturated Fat0g
Saturated Fat (extra)4
Cholesterol38mg
Cholesterol (extra)13
Sodium173mg
Sodium (extra)7
Potassium76mg
Carbohydrate1g
Carbohydrate (extra)1
Fiber0g
Fiber (extra)2
Sugars0g
Protein25g
Vitamin A226IU
Vitamin A (extra)5
Vitamin C6mg
Vitamin C (extra)10
Iron0mg
Iron (extra)1