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Can’t Miss Red Snapper in a new light


Jul 22, 2012

Can’t Miss Red Snapper in a new light

Let's face it; seafood is a way of life for us here in the South. We find excuses to eat it for any meal of the day, and this red snapper is no different.  I managed to shed some of the sodium by cutting back on the salt, and switching out the butter for some delicious olive oil.  Your whole family will love these healthier, succulent fillets of fish. The name says it all, this is a recipe that you won't want to miss!

Makes: 4 servings
Prep Time: 10 minutes
Cook Time: 40 minutes
Difficulty: Easy

2 tablespoons extra-virgin olive oil
1 tablespoon Worcestershire sauce
1/2 teaspoon coarsely ground pepper
1 onion, finely chopped
1 small green bell pepper, finely chopped
4 (6-ounce) red snapper fillets, 1/2-inch thick
1 small red bell pepper, finely chopped
4 tablespoons grated Parmesan cheese

Preheat the oven to 450°F. Spray a large shallow baking pan with nonstick spray.

Whisk together olive oil, Worcestershire, and black pepper in a cup. Toss together onion, green bell pepper, and 1 tablespoon of the olive oil mixture in the prepared pan until well coated. Spread vegetables in a single layer in the pan. Roast, stirring occasionally until vegetables are softened, 15 - 20 minutes.

Remove baking pan from the oven; push the vegetables to the sides of the pan to create a space in the center. Place fillets, skin-side down, in the pan. Brush top of the fillets with remaining olive oil mixture. Top each fillet with 1 tablespoon of the Parmesan. Scatter the red bell pepper evenly around the fish. Return to the oven and roast, stirring the vegetables occasionally, until the fish is just opaque in the center, the vegetables are tender and lightly browned, about 15 minutes.

Transfer the fillets to each of 4 plates, then spoon the vegetable mixture evenly around the fillets.

Per serving (1 fillet with about 1 tablespoon vegetable mixture): 310 calories, 12 g fat (2.5 g saturated, 0 g trans), 70 mg cholesterol, 280 mg sodium, 11 g carbohydrate, 3 g fiber, 39 g protein.


Material reviewed by Diabetes Care and Education, a dietetic practice group of the Academy of Nutrition and Dietetics

Making it lighter
• Reduced the salt to cut sodium.
• Instead of butter, a drizzle of fruity olive oil made it heart-healthy.
• Added more aromatic veggies to boost flavor and nutrients.

What's the difference?

Can't Miss Red Snapper in a new light cuts out 280 calories, 22 g fat, and 1170 mg sodium from the original.

A good balance of the right foods, along with regular exercise and your prescribed medications, can help you feel better and stay healthier. As with any meal, remember to pay attention to portion size and enjoy every dish as part of your overall meal plan. You may need more or less carbohydrates each day depending on how you manage your diabetes. Work with your health care team to determine a meal plan that works for you.


Categories: Diabetes, Diabetic, Diet, Food, Paula Dean



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