WHITEFISH WITH CILANTRO PESTO

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WHITEFISH WITH CILANTRO PESTO

Yield: 4 Servings

Source: The New Family Cookbook for People with Diabetes

Info:

http://diabeticgourmet.com/book_archive/details/26.shtml

INGREDIENTS

- 4 whitefish, scrod, sole, or flounder fillets (1 pound total), thawed if

frozen

- 2 tablespoon fresh lemon or lime juice

- 2 cloves garlic

- 2 cups packed fresh cilantro leaves, stems removed

- 1 tablespoon olive oil

- 1/2 teaspoon salt

- 1/2 teaspoon crushed red pepper flakes, or 1/8 teaspoon cayenne pepper

DIRECTIONS

Preheat the oven to 400 degrees F.

Prepare a shallow baking dish with non-stick pan spray.

Sprinkle the fish with lemon juice and place in the dish.

Mince the garlic in a food processor or blender. Add the

cilantro; process until minced. Add the oil, salt, and pepper

flakes; process until well mixed. (Alternatively, mince the

garlic and cilantro by hand; stir in the oil, salt, and

pepper until well blended.)

Spread the pesto evenly over the fish.

Bake 10 minutes, or until the fish is opaque

and flakes easily with a fork. Serve hot.

Nutritional Information Per Serving (about 3-1/2 ounces fish):

Calories: 187, Fat: 10 g, Cholesterol: 68 mg, Sodium: 353 mg,

Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 22 g

Diabetic Exchanges: 3 Lean Meat, 1/2 Fat

RECIPE FROM THE ARCHIVE:

Light Sour Cream Chicken Enchiladas

http://diabeticgourmet.com/recipes/html/113.shtml

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