Recipe: Nutrition
Diabetes Appropriate
Egg-free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Directions
Prep Time
5 minutes
Cook Time
11 minutes
Ready in
16 minutes
- Preheat broiler. Lightly coat rack of broiler pan with nonstick cooking spray; set aside.
- Rinse fish; pat dry with paper towels. Cut fish into 4 serving-size pieces. Place on broiler pan rack. Tuck under any thin pieces of fish. Season to taste with salt and pepper.
- Broil 4 to 5 inches from heat 9 to 10 minutes or until almost done, turning once.
- Meanwhile, for tomato pesto, stir together tomatoes, parsley, Parmesan cheese, basil and garlic.
- Top fish with tomato pesto. Broil 1 to 2 minutes more or until fish flakes with a fork (145°F) and pesto is warm.
Nutritional Information
Serving Size
1
Per Serving
Calories 142, Calories Fat 21, Total Fat 2g, Saturated Fat 1g, Cholesterol 86mg, Sodium 265mg, Carbohydrate 2g, Protein 28g
Serving Size | 1 |
Calories | 142 |
Calories Fat | 21 |
Calories (fat) extra | 14 |
Total Fat | 2g |
Total Fat (extra) | 4 |
Saturated Fat | 1g |
Saturated Fat (extra) | 6 |
Cholesterol | 86mg |
Cholesterol (extra) | 29 |
Sodium | 265mg |
Sodium (extra) | 11 |
Potassium | 574mg |
Carbohydrate | 2g |
Carbohydrate (extra) | 1 |
Fiber | 0g |
Fiber (extra) | 2 |
Sugars | 0g |
Protein | 28g |
Omega3 | 0g |
Vitamin A | 474IU |
Vitamin A (extra) | 9 |
Vitamin C | 8mg |
Vitamin C (extra) | 14 |
Iron | 0mg |
Iron (extra) | 4 |