Recipe: Nutrition
Diabetes Appropriate
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Directions
Prep Time
15 minutes
Cook Time
20 minutes
Ready in
35 minutes
- Season fillets with salt and freshly ground pepper to taste. Drizzle with lemon juice and 1 tablespoon of the oil.
- In a large nonstick skillet heat 1 tablespoon oil over medium heat. Add fillets; cook 5 to 7 minutes per side or until fish flakes easily with a fork. Add capers, and sprinkle with red pepper flakes. Reduce heat to low; keep warm.
- In a separate large nonstick skillet heat remaining oil over medium heat. Add spinach in batches; cook and stir until wilted. Transfer to a colander to drain.
- Return skillet to medium heat. Add tomatoes; cook 2 minutes. Place spinach on a serving platter, place fillets on spinach, top with tomatoes, and serve.
Nutritional Information
Serving Size
1
Per Serving
Calories 206, Calories Fat 97, Total Fat 11g, Saturated Fat 1g, Cholesterol 75mg, Sodium 256mg, Carbohydrate 5g, Protein 23g
Serving Size | 1 |
Calories | 206 |
Calories Fat | 97 |
Calories (fat) extra | 47 |
Total Fat | 11g |
Total Fat (extra) | 17 |
Saturated Fat | 1g |
Saturated Fat (extra) | 8 |
Cholesterol | 75mg |
Cholesterol (extra) | 25 |
Sodium | 256mg |
Sodium (extra) | 11 |
Potassium | 373mg |
Carbohydrate | 5g |
Carbohydrate (extra) | 2 |
Fiber | 2g |
Fiber (extra) | 8 |
Sugars | 0g |
Protein | 23g |
Vitamin A | 1520IU |
Vitamin A (extra) | 30 |
Vitamin C | 10mg |
Vitamin C (extra) | 18 |
Iron | 1mg |
Iron (extra) | 10 |