Wednesday, March 31, 2010

Fish Italiano

INGREDIENTS
  • 1 pound tilapia (or other firm fish) fillets
  • 1 tbsp minced onion
  • 1 tbsp garlic powder
  • 1 (14.5 ounce) can diced tomatoes
  • 1/4 cup sliced green olives
  • green parsley
  • 1/2 cup chicken broth (water + bruillon cube)
DIRECTIONS

  1. Stir in tomatoes, olives, parsley, chicken broth, garlic and minced onions in a large skillet. Simmer for 5 minutes.
  2. Place fillets in sauce. Simmer for about 10-15 more minutes, or until fish turns white.

Makes 4 servings

Nutrition
Calories 120
Fat 2.5g
Sat Fat .5g
Cholesterol 46mg
Sodium 465mg
Potassium 7mg
Carbs 6g
Fiber 2g
Sugars 3.5g
Protein 18g

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