Diabetes Recipes: Caribbean Red Snapper / Pargo rojo caribeño

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Image of Caribbean Red Snapper

Nutrition Facts
Caribbean Red Snapper 
Serving Size ¼ red snapper with ½ cup vegetables (233g)

Amount Per Serving

Calories220

Calories from Fat80

% Daily Value (DV)*

Total Fat 10g15%

Saturated Fat 2g10%

Trans Fat 0g

Cholesterol 35mg12%

Sodium 160mg7%

Total Carbohydrate 8g3%

Dietary Fiber 2g8%

Sugars 4g

Protein 19g

Vitamin A80%

Vitamin C70%

Calcium8%

Iron4%

*Percent Daily Values are based on a 2,000 calorie diet.

This fish can be served on top of vegetables along with whole grain rice and garnished with parsley. Salmon or chicken breast can be used in place of red snapper.

Ingredients:

2Tbsp. olive oil

1medium onion, chopped

½cup red pepper, chopped

½cup carrots, cut into strips

1clove garlic, minced

½cup dry white wine

¾pound red snapper fillet

1large tomato,chopped

2Tbsp. pitted ripe olives, chopped

2Tbsp. crumbled low-fat feta or low-fat ricotta cheese

Directions:

  • In a large skillet, heat olive oil over medium heat. Add onion, red pepper, carrots, and garlic. Sauté mixture for 10 minutes. Add wine and bring to boil. Push
  • vegetables to one side of the pan.
  • Arrange fillets in a single layer in center of skillet. Cover and cook for 5 minutes.
  • Add tomato and olives. Top with cheese. Cover and cook for 3 minutes or until fish is firm but moist.
  • Transfer fish to serving platter. Garnish with vegetables and pan juices.

Serving Suggestion: Serve with whole grain rice. ½ cup cooked rice = 1 serving of rice.

Exchanges:

Meat2 ?

Vegetable1 ¼

Bread½

Fat2

Note: Diabetic exchanges are calculated based on the american Diabetes association Exchange System.

http://ndep.nih.gov/publications/PublicationDetail.aspx?PubId=131&redirect=true

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