Creole Baked Fish -- Heart Healthy
creole baked fish 
 
this superb preparation will make a special main dish. 
 
yield: 4 servings 
preparation time: 55 min./cook time: 1 hour 
 
1 tsp  of olive oil
3/4 cup  of celery, finely diced
1/4 cup  of green bell pepper, finely diced
1/4 cup  of yellow bell pepper, finely diced
1 cup  of yellow onion, finely diced
1   bay leaf
1/2 tsp  of kosher salt (optional)
1/2 tsp  of crushed red pepper flakes
1 tsp  of fresh thyme, finely chopped
2 tsp  of garlic, minced
1/2 tsp  of lemon zest, finely chopped
1/2 tsp  of orange zest, finely chopped
1 tsp  of fresh lemon juice
4 tsp  of fresh orange juice
1   1620ounce can of no-salt-added plum tomatoes, finely diced with their
  juices
1 tsp  of granulated white sugar
1/2 cup  of water
1 Tbsp  of fresh basil, finely chopped
1 Tbsp  of fresh oregano, finely chopped
4   5ounce fresh mild fish filets (redfish, snapper, catfish, halibut, or
  bass
 
preheat the oven to 350 degrees. heat the oil in a saucepan over high 
heat. add the celery, green and yellow bell peppers, onions and bay leaf. 
cook, stirring constantly, until the onions become soft and transparent 
(clear), about 8-10 minutes. reduce heat to low. add salt, crushed red 
pepper, thyme, garlic, lemon zest, and orange zest. cook for 1 minute, 
stirring constantly. add lemon juice, orange juice, tomatoes, sugar, and 
water. bring mixture to a boil and reduce heat to low. add the basil and 
oregano and simmer, stirring occasionally, for 20 minutes. remove from 
heat and set aside. place fish filets in a shallow baking pan and top 
with the sauce. place pan in oven and bake until the fish is cooked 
through, about 15-20 minutes. serve immediately. 
 
nutritional information calories: 209 calories from fat: 12%; fat: 3g; 
saturated fat: <1g; cholesterol: 52.5mg; sodium: 403mg; carbohydrate: 13g; 
protein: 31g; fiber: 2.5g exchanges: 1 carb & 4 very lean meats 
 
 
 
-- 
(ID: 2742) Mirror: rec.food.recipes: Sun, May 1, 2005


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