Loading ...Healthy RecipesMediterranean Baked Snapper
This delightful fish dish is a great way to enjoy the flavors of the Mediterranean. And you’ll help protect your heart, too. In the Lyon Heart Study, heart attack patients given a Mediterranean diet had 70 percent fewer recurrent heart attacks than those following a low-fat, low-cholesterol diet. Researchers credit healthy fats (like those in fish, olive oil and nuts) plus the wide array of phytonutrients from fruits, veggies and herbs, for the heart-protective benefits seen in the study. Do your heart a favor and dine Mediterranean tonight with this simple and sumptuous seafood meal.
Serves: 4
Time to Table: 40 minutes
Healing Nutrient Spotlight
• Phenols
• Good source of calcium, thiamin
• Excellent source of protein, vitamin B6, vitamin B12, magnesium, potassium, selenium
Ingredients
1 16-oz can organic whole tomatoes
4 tsps organic orange peel, grated
1 whole organic bay leaf
1 tsp fennel seeds, crushed
1/2 tsp organic dried oregano, crushed
1/2 tsp organic dried thyme, crushed
1/2 tsp leaves organic dried basil, crushed
2 Tbsps organic chicken or vegetable broth
1 cup organic dry white wine
4 fillets snapper, preferably yellowtail
1 clove organic garlic, minced
1/4 cup organic orange juice
4 Tbsps organic lemon juice
1 medium organic onion, sliced
Preparation
Heat broth in large nonstick skillet. Add onion and sauté over moderate heat 5 minutes or until soft. Add all remaining ingredients except fish. Stir well and simmer 30 minutes, uncovered. Arrange fish in 10×6-inch baking dish; cover with sauce. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.
Nutritional Information
312 calories, 3 g total fat, 1 g saturated fat, 0.0 g trans fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 81 mg cholesterol, 306 mg sodium, 12 g carbohydrate, 2 g fiber, 6 g sugars, 46 g protein
[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]
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Tags: dinner, entree, fish, phenols, protein, seafood, vitamin b12, vitamin b6
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