Extremely Low Fat Delicate Fish With Zucchini Ribons Recipe

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Extremely Low Fat Delicate Fish With Zucchini Ribons
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Ingredients
18
Count
Nutrition
181
Calories
Total time
55
Minutes
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Ingredients:

Directions:

  1. For the Fish:.
  2. Put all ingredients for the fish inside of a plastic bag and let it marinate for about 30 minutes. Preheat broiler, preferably about 475°F.
  3. For the Side:.
  4. Cut off the bottom of the zucchini to leave a stable base. Slice the zucchini with a vegetable peeler and slice it into paper-thin ribbons, length wise. Heat a nonstick skillet over medium heat sprayed with cooking-spray.
  5. Add the garlic, onion, and salt to the pan. Cook for about 3 minutes.
  6. Add the zucchini, mushrooms and all of the spices; including additional salt and pepper.
  7. Cook for about 5 to 6 minutes.
  8. Add tomatoes, cook for 3 minutes longer.
  9. Add wine to deglaze the pan and scrape up all the brown bits from the bottom of the pan.
  10. Simmer, uncovered, for about 15 minutes. 10 minutes in, taste the broth and adjust the seasonings. Stop simmering after it has reduced a little bit and gotten some color. Turn off heat and keep warm.
  11. BACK TO THE FISH:.
  12. Remove from marinade but try to reserve some of the spices from the marinade and put it on top of the fish (especially the tarragon).
  13. Put on a broiling rack or a piece of tinfoil with ridges. Broil on one side until it is just able to be flake with a fork (about 3 minutes, depending on how hot your broiler is). Remove and serve 1/4 of the side dish on the plate. Place the fish on top. Season with a tiny bit of salt and pepper to taste.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 181.19 Kcal (759 kJ)
Calories from fat 16.1 Kcal
% Daily Value*
Total Fat 1.79g 3%
Cholesterol 102mg 34%
Sodium 711.1mg 30%
Potassium 599.84mg 13%
Total Carbs 6.84g 2%
Sugars 3.35g 13%
Dietary Fiber 1.35g 5%
Protein 28.9g 58%
Vitamin C 18mg 30%
Iron 2.3mg 13%
Calcium 46.2mg 5%
Amount Per 100 g
Calories 57.86 Kcal (242 kJ)
Calories from fat 5.14 Kcal
% Daily Value*
Total Fat 0.57g 3%
Cholesterol 32.57mg 34%
Sodium 227.06mg 30%
Potassium 191.53mg 13%
Total Carbs 2.18g 2%
Sugars 1.07g 13%
Dietary Fiber 0.43g 5%
Protein 9.23g 58%
Vitamin C 5.8mg 30%
Iron 0.7mg 13%
Calcium 14.7mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.5
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

Bad Points

  • High in Sodium

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