Fish Provencal Wednesday, July 11, 2007
Chef Monty UT Medical Center Executive Chef
4 4 ounce skinless cod, catfish, Pollock, or tilapia fillets, ½ to 1 inch thick
1 TBSP olive oil
1 medium onion, thinly sliced
2 cloves garlic, minced
1 14 1/2 ounce can diced tomatoes, low sodium, drained
8 large black olives drained
2 tsp snipped fresh thyme or ½ teaspoon dried thyme, crushed
1 teaspoon capers, drained
Nonstick cooking spray
Fresh thyme sprigs (optional)
Thaw fish, if frozen. Rinse fish under cold water; pat dry with paper towels. Set aside.
For sauce, in a small saucepan, heat oil over medium heat. Add onion and garlic; cook about 5 minutes or until tender, stirring occasionally. Add tomatoes, olives, thyme, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, about 10 minutes or until most of the liquid has evaporated.
Meanwhile, preheat broiler. Measure thickness of fish. Spray broiler pan rack with cooking spray. Place fish on rack, tucking under any thin edges. Broil 4 to 6 minutes per 1/2 inch thickness or until fish flakes easily. Serve with sauce. If desired, garnish with fresh thyme sprigs.
PER SERVING: 161 cal., 5g total fat (1g sat. fat), 48 mg chol., 292 mg sodium, 7g carb., 2g fiber, 21g protein.
EXCHANGES: 1 vegetable, 3 very lean meat, 1 fat. Carb choices: .05.