Use fresh fish or frozen, packaged fillets for convenience. All fish are equal in nutrient content so buy the least expensive such as Pollock. The recipe ingredients add a lot of flavour to spruce it up.
1 cup
(250 mL) onion, sliced
2 tbsp
(25 mL) margarine
4
(1 lb total) fish fillets
¼ tsp
(1 mL) ground pepper
½ cup
(125 mL) mushrooms, sliced
1
green pepper, sliced
¼ cup
(50 mL) white wine (not cooking wine)
1 tbsp
(15 mL) lemon juice
- Arrange onions on the bottom of a 9” (2.5 L) square baking dish.
- Dot with margarine.
- Season both sides of the fish with pepper.
- Place on top of the onions.
- Top with green pepper and mushrooms.
- Combine wine and lemon juice and pour over vegetables.
- Bake at 350°F (180°C) until fish flakes easily, about 25 to 30 minutes.
Servings per recipe: 4
Serving size: 1 fish fillet + about 1/2 cup vegetables
1 vegetable
3 protein
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup
