Fish Fillets & Caponata-Style Vegetables
Cod topped with a chunky sauce of summer vegetables - eggplant, sweet
peppers, and tomatoes, seasoned with a little oregano, makes a
perfect warm weather dinner entree.
12 ounces fresh or frozen fish fillets, such as cod, haddock,
or orange roughy (my favorite)
Non-stick cooking spray
1/2 of a small eggplant, peeled and chopped (about 1 1/2 cups)
1 small red or green sweet pepper, chopped (1/2 cup)
1 small onion, chopped (1/3 cup)
1 clove garlic, minced
1 small tomato, chopped
1/4 cup water
1/2 teaspoon dried oregano or basil, crushed
2 tablespoons nonfat Italian salad dressing
4 1/2" thick slices French bread, toasted
Basil leaves, optional
Thaw fish, if frozen. Cut into serving-size pieces (3 oz). Spray a large skillet
with non-stick cooking spray. Preheat over medium heat. Add eggplant, sweet
pepper, onion and garlic. Cook and stir for 4 minutes. Add tomato, water,
oregano and basil. Cover and cook for 1 to 2 minutes more or till vegetables
are tender. Remove from heat. Stir in 1 tablespoon of the salad dressing.
Set aside. Meanwhile, measure the thickness of the fish. Spray the unheated
rack of a broiler pan with non-stick spray coating. Place fish on rack. Broil
4" from the heat till fish flakes easily with a fork (Allow 4 to 6 minutes per
1/2" thickness of fish.) To assemble, drizzle bread slices with remaining
1 tablespoon salad dressing. Place one fish portion on each slice of bread.
Spoon eggplant mixture over fish portions. Garnish with basil leaves, if desired.
POINTS: 5 (3.5)
PER SERVING: 204 Calories/3 g Fat/351 mg Sodium
27 g Carbohydrate/4 g Dietary Fiber/18 g Protein
* Whenever possible, I calculate ALL my Points on my website with my
Offline Points Calculator
in the Half Points Mode,
which rounds UP to the nearest Half Point.
This keeps my site consistent.
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