Here is a Weight Watchers recipe (from "Turnaround Program Cookbook") that my husband & I like. I've fixed it for my parents & sister and they raved about it.
If you're a Weight Watchers member who counts points, this is 3 points. (I follow the Core Plan, and this is a Core recipe.)
It calls for halibut, which is pricey, but I've used cod. A friend who doesn't eat fish substituted chicken for the fish.
1 pound skinless halibut steaks
1 onion, sliced
1 garlic clove minced
2 cans (14.5 ounces each) diced tomatoes (I use no salt added when I can find it)
1 tbsp drained, rinsed capers
5 kalamata olives, pitted and chopped
1 tbsp fresh lemon juice
1 tsp dried basil
1 tsp dried oregano
1/4 freshly ground pepper
Preheat oven to 450 degrees F. Place the halibut in an 8-inch-square baking dish. (I spray w/ vegetable spray first.)
Spray a large nonstick skillet with olive oil nonstick spray and set over medium-high heat. Add the onion and garlic; cook, stirring frequently, until slightly softened, about 3 minutes. Stir in the tomatoes, capers, olives, lemon juice, basil, oregano and pepper; bring to boil. Reduce the heat and simmer, stirring occasionally, until slightly thickened, about 6 minutes. Spoon the sauce over the fish. Bake until the fish is just opaque in the center, about 10 minutes.
I serve this with sauce spooned over brown rice.
181 cal, 3 g fat, 0 g sat fat, 0 g trans fat, 35 mg chol, 463 mg sodium, 14 g carb, 4 g fiber, 26 g protein, 97 mg calcium
(don't know how substituting chicken for fish would affect nutritional analysis.)
If you're a Weight Watchers member who counts points, this is 3 points. (I follow the Core Plan, and this is a Core recipe.)
It calls for halibut, which is pricey, but I've used cod. A friend who doesn't eat fish substituted chicken for the fish.
1 pound skinless halibut steaks
1 onion, sliced
1 garlic clove minced
2 cans (14.5 ounces each) diced tomatoes (I use no salt added when I can find it)
1 tbsp drained, rinsed capers
5 kalamata olives, pitted and chopped
1 tbsp fresh lemon juice
1 tsp dried basil
1 tsp dried oregano
1/4 freshly ground pepper
Preheat oven to 450 degrees F. Place the halibut in an 8-inch-square baking dish. (I spray w/ vegetable spray first.)
Spray a large nonstick skillet with olive oil nonstick spray and set over medium-high heat. Add the onion and garlic; cook, stirring frequently, until slightly softened, about 3 minutes. Stir in the tomatoes, capers, olives, lemon juice, basil, oregano and pepper; bring to boil. Reduce the heat and simmer, stirring occasionally, until slightly thickened, about 6 minutes. Spoon the sauce over the fish. Bake until the fish is just opaque in the center, about 10 minutes.
I serve this with sauce spooned over brown rice.
181 cal, 3 g fat, 0 g sat fat, 0 g trans fat, 35 mg chol, 463 mg sodium, 14 g carb, 4 g fiber, 26 g protein, 97 mg calcium
(don't know how substituting chicken for fish would affect nutritional analysis.)
