Contributed By: juicypeas
Healthy Calendar Diabetic Cooking - ADA
All-in-one meal
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Total Preparation Time: Less than 15 minutes
Ingredients: Fish
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
Meal Type: Entree
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.
Cook's Notes
Nutrition Information
Calories: 339
;
Total Fat: 4.5g
;
Saturated Fat: 1.9g
;
Polyunsaturated Fat: 0.6g
;
Carbohydrates: 39g
;
Protein: 29g
;
Vitamin A: 524 IU
;
Calcium: 296mg
;
Sodium: 520mg
;
Iron: 2mg
;
Fiber: 1.8g