Baked Fish with Tomatoes and Herbs

The mild flavor of white fish is enhanced with fresh tomatoes, capers and a blend of herbs. This savory meal is high in heart-healthy omega-3 fatty acids and protein, yet low in carbohydrates and fat.
Ingredients

• 4 lean white fish fillets (about 1 pound), such as orange roughy or cod
• 2 tablespoons plus 2 teaspoons lemon juice, divided
• ½ teaspoon paprika
• 1 cup finely chopped seeded tomatoes
• 2 tablespoons capers, rinsed and drained
• 1 cup chopped okra (optional)
• 2 tablespoons finely chopped fresh parsley
• 1 ½ teaspoons dried basil
• 2 teaspoons olive oil
• ¼ teaspoon salt

Directions:

1. Preheat oven to 350°F. Coat 8 x 12-inch glass baking pan with nonstick cooking spray.
2. Arrange fish fillets in pan; drizzle 2 tablespoons lemon juice over fillets and sprinkle with paprika. Cover with foil; bake 18 minutes or until opaque in center and flakes easily when tested with fork.
3. Meanwhile, in medium saucepan, combine tomatoes, capers, parsley, remaining 2 teaspoons lemon juice, basil, oil and salt. Five minutes before fish is done, place saucepan over high heat. Bring to a boil. Reduce heat and simmer 2 minutes or until hot. Remove from heat.
4. Serve fish topped with tomato mixture. Makes 4 servings.

Nutrition per Serving:
(Serving size = 1 fish fillet with about 1/4 cup tomato mixture, excluding okra)

• Calories = 150
• Total fat = 4 g
• Saturated fat = 1 g
• Cholesterol = 42 mg
• Carbohydrate = 4 g
• Fiber = 1 g
• Protein = 24 g
• Sodium = 360 mg

Dietary Exchanges:

• Meat = 3
• Vegetable = 1

Source: www.diabeticcooking.com