Meals Matter

Print Recipe: 4x6  | Full Page Add to Meal Planner Add to Cookbook Add to Shopping List Read/Add Comments

Contributed By: juicypeas
Healthy Calendar Diabetic Cooking - ADA

All-in-one meal

Ingredients

4 Orange roughy filets (4 oz. each)

2 Garlic cloves, minced

1/2 cup Dry white wine

1 pint Fat-free half-and-half

1/2 cup Grated fresh Parmesan cheese

1/2 tsp. Salt (optional)

1/8 tsp. Ground black pepper

2 cups Cooked brown rice

Preparation

Coat a large saute pan with cooking spray.

Over medium-high heat, sear fish on both sides for about 2 minutes. Remove from pan and set aside.

Spray pan again with cooking spray and add garlic. Cook for about 30 seconds; do not let it brown.

Add wine and cook until liquid evaporates by half. Add half-and-half and Parmesan cheese; simmer for about 4 minutes.

Add fish back to pan and add salt and pepper. Simmer for 2 more minutes.

Serve over brown rice.

Rate This Recipe

Scroll over the empty stars to rate.       Add a Recipe Comment