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Obesity Discussion · 04-21-07, 01:15 AM

FISH WITH ARTICHOKE SAUCE

Servings: 4
Prep time: 0:12:00
Bake/Cook time: 0:15:00

Calories: 281
Fat: 15 grams
Protein: 26 grams
Carbohydrates: 10 grams
Fiber: 4 grams
Net Carbs: 6 grams
4 fish fillets such as snapper or sea bass (about 6 ounces
each)
4 tablespoons virgin olive oil, divided
1/2 small onion, sliced
1 package (10 ounces) frozen artichokes, thawed, or 1 jar
(12 ounces) artichoke hearts, rinsed, drained, and patted dry
2 small tomatoes, seeds removed, diced (about 1 cup)
1 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons fresh chopped parsley
1. Sprinkle fish with salt and refrigerate until needed. Heat
2 tablespoons olive oil over medium heat in a large (12")
skillet with a lid. Add onions and artichokes; cook 8
minutes until onions are soft and translucent. Add
tomatoes, lemon juice, salt and pepper. Transfer to a
saucepan and keep warm.
2. Wipe out skillet and return to a medium-high flame. Add
remaining 2 tablespoons olive oil, and heat until very
hot. Add fillets in a single layer and cook 2-3 minutes
without shaking the pan, until golden on the bottom. Flip
fillets with a spatula. Top with artichoke mixture, reduce
heat to low, cover and cook 3-5 minutes more. Sprinkle
with parsley before serving.
Mediterranean flavors of olive oil, artichoke and tomato make
this simple dish a summer breeze at any time of year.

04-21-07, 01:15 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,874 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Atkins - Fish with Artichoke Sauce FISH WITH ARTICHOKE SAUCE Servings: 4 Prep time: 0:12:00 Bake/Cook time: 0:15:00 Calories: 281 Fat: 15 grams Protein: 26 grams Carbohydrates: 10 grams Fiber: 4 grams Net Carbs: 6 grams 4 fish fillets such as snapper or sea bass (about 6 ounces each) 4 tablespoons virgin olive oil, divided 1/2 small onion, sliced 1 package (10 ounces) frozen artichokes, thawed, or 1 jar (12 ounces) artichoke hearts, rinsed, drained, and patted dry 2 small tomatoes, seeds removed, diced (about 1 cup) 1 tablespoons fresh lemon juice 1/2 teaspoon salt 1/4 teaspoon pepper 2 tablespoons fresh chopped parsley 1. Sprinkle fish with salt and refrigerate until needed. Heat 2 tablespoons olive oil over medium heat in a large (12") skillet with a lid. Add onions and artichokes; cook 8 minutes until onions are soft and translucent. Add tomatoes, lemon juice, salt and pepper. Transfer to a saucepan and keep warm. 2. Wipe out skillet and return to a medium-high flame. Add remaining 2 tablespoons olive oil, and heat until very hot. Add fillets in a single layer and cook 2-3 minutes without shaking the pan, until golden on the bottom. Flip fillets with a spatula. Top with artichoke mixture, reduce heat to low, cover and cook 3-5 minutes more. Sprinkle with parsley before serving. Mediterranean flavors of olive oil, artichoke and tomato make this simple dish a summer breeze at any time of year. Atkins - Fish with Artichoke Sauce Copyright 2005 Atkins Nutritionals, Inc., All Rights Reserved. For more on how to do Atkins, go to Atkins Diet __________________