Mediterranean style grilled fish
Dietitian's tip: Instead of the usual breaded and fried fish, this fish is grilled, Mediterranean style. You may substitute swordfish, halibut, sea bass or any other whitefish, and the nutrients are similar.
SERVES 4
Ingredients
1 tablespoon minced garlic
4 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
2 tablespoons lemon juice
4 cod fillets, each 6 ounces
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon
Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
In a small bowl, combine the minced garlic, basil, parsley and lemon juice.
Place aluminum foil on a baking sheet or a grill-pan designed for grilling seafood. Spray with cooking spray. Place fish on aluminum foil and spray with cooking spray. Top each fillet with equal amounts of the garlic mixture. Sprinkle with black pepper.
Grill over medium heat, turning once, until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes.
Garnish with green olives and lemon slices. Serve on warmed plates.
Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 145 Cholesterol 75 mg
Protein 30 g Sodium 175 mg
Carbohydrate 2 g Fiber trace
Total fat 2 g Potassium 731 mg
Saturated fat trace Calcium 35 mg
Monounsaturated fat 0.5 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Meat and meat substitutes 4
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Meats, poultry and fish 2
http://www.mayoclinic.com/health/hea...ecipes/NU00509