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Snapper with Sautéed Tomato-Pepper Sauce

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  • 20 min prep time
  • 20 min total time
  • 7 ingredients
  • 4 servings
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Tender flaky snapper gets a tasty top treatment of tomatoes and green peppers with just 1 teensy-weensy gram of fat.

Ingredients

1
lb red snapper, cod or other medium-firm fish fillets (1/2 inch thick)
1
large tomato, chopped (1 cup)
1
small green bell pepper, chopped (1/2 cup)
1
small onion, sliced
2
tablespoons finely chopped fresh cilantro or parsley
1/4
teaspoon salt
1/4
cup dry white wine or Progresso™ chicken broth (from 32-oz carton)

Steps

  • 1 If fish fillets are large, cut into 4 serving pieces. Heat 10-inch nonstick skillet over medium heat.
  • 2 Arrange fish, skin sides down, in single layer in skillet. Cook uncovered 4 to 6 minutes, turning once, until fish flakes easily with fork. Transfer fish to warm platter; keep warm.
  • 3 In same skillet, cook remaining ingredients except wine over medium heat 3 to 5 minutes, stirring frequently, until bell pepper and onion are crisp-tender. Stir in wine; cook about 1 minute or until hot. Spoon tomato mixture over fish.
  • 1 If fish fillets are large, cut into 4 serving pieces. Heat 10-inch nonstick skillet over medium heat.
  • 2 Arrange fish, skin sides down, in single layer in skillet. Cook uncovered 4 to 6 minutes, turning once, until fish flakes easily with fork. Transfer fish to warm platter; keep warm.
  • 3 In same skillet, cook remaining ingredients except wine over medium heat 3 to 5 minutes, stirring frequently, until bell pepper and onion are crisp-tender. Stir in wine; cook about 1 minute or until hot. Spoon tomato mixture over fish.

Expert Tips

Fish is a lean protein source that supplies amino acids that give structure to the body in skin, cell membranes and muscles.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
150
Calories from Fat
15
% Daily Value
Total Fat
1 1/2g
2%
Saturated Fat
0g
0%
Trans Fat
0g
0%
Cholesterol
60mg
20%
Sodium
250mg
10%
Total Carbohydrate
5g
2%
Dietary Fiber
1g
5%
Sugars
2g
2%
Protein
22g
22%
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
20%
20%
Calcium
2%
2%
Iron
4%
4%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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