This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"I think fish is nice, but then I think that rain is wet, so who am I to judge?"
-Douglas Adams, Author
You can use almost any white fish that you like with this dish, but I like leaner fish like redfish, drum, red snapper or even trout.
Servings: 2 | Serving size: 4 ounces fish with vegetables
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe does not make very good leftovers.
Serve with Plain Mashed Potatoes or Jasmine Rice or Plain Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown and Wild Rice or Brown Rice
|1 Tbsp||olive oil|
|1 clove||garlic (thinly sliced)|
|1 large||shallot (thinly sliced)|
|1 large||yellow squash (seeded and cut into large dice)|
|1/4 cup||white wine|
|1 medium||tomato (seeded and chopped)|
|1 Tbsp||pine nuts|
|fresh ground black pepper (to taste)|
|1 tsp||fresh thyme leaves|
|spray olive oil|
|2 4 ounce||redfish filets|
Place a large skillet in the oven and preheat to 375°F.
Place a second skillet over medium high heat. Add the olive oil and then the garlic and shallot. Cook, stirring, for about 2 minutes until slightly soft. Do not allow the shallot to brown.
Add the diced yellow squash and cook for about 5 minutes tossing frequently. Add the white wine and lemon juice. Toss and cook for about one minute.
Add the tomato, pine nuts, salt, pepper and thyme leaves and stir. Reduce the heat to low. Toss occasionally.
Spray the skillet in the oven lightly with olive oil and add the redfish skin side down. Cook for about 5 - 8 minutes. Serve with brown rice and top with the cooked vegetables.
Serving size: 4 ounces fish with vegetables
Amount Per Serving
|Calories 351||Calories from Fat 115|
|% Daily Value|
|Total Fat 13g||20%|
|Saturated Fat 2g||8%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 28g||9%|
|Dietary Fiber 6g||26%|
|Vitamin A 42%||Vitamin C 67%|
|Calcium 15%||Iron 25%|
|Vitamin K 10 mcg||Potassium 1496 mg|
|Magnesium 127 mg|