When fish is really fresh, it needs only a few minutes to cook. Add fresh herbs and you have a delicious meal.
Helpful hints:
— You can use any type of non-oily fish. Count 10 minutes cooking time for each inch of thickness. To check for doneness, stick the point of a knife into the flesh. If the flesh is opaque, it is ready.
— You can use green beans, zucchini or any other green vegetable instead of broccoli.
Countdown:
— Preheat broiler.
— Start rice.
— Broil fish.
— Finish rice.
Shopping list
1 small bunch parsley, 1/2 pound broccoli florets 3/4 pound mahi-mahi fillets, 1 small package pine nuts, 1 small container non-fat plain yogurt and one package quick cooking brown rice.
Staples: Olive oil spray, olive oil, salt and black peppercorns.
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Herb crusted mahi-mahi
Olive oil spray
3/4 pound mahi-mahi fillets
2 teaspoons olive oil
2 tablespoons pine nuts
1/4 cup chopped fresh parsley
Salt and fresh ground black pepper
Preheat broiler, line a baking sheet with foil and spray with olive oil spray. Place fish on sheet and spray it with olive oil spray. Place sheet under broiler about 3 to 4 inches from heat. Broil 10 minutes for a 1-inch thick piece. Heat olive oil in a small skillet over medium heat and add pine nuts. Saute 1 minute or until pine nuts start to turn golden. Remove from heat and toss with parsley. Remove fish and divide between two dinner plates. Add salt and pepper to taste. Spoon pine nuts and herbs on top.
Per serving: 247 calories, 11 g fat, 2 g saturated fat, 131 mg cholesterol, 36 g protein, 2 g carbohydrates, 1 g dietary fiber, 0 g sugars, 162 mg sodium.
Exchanges/Choices: 5 lean meat, 1 1/2-fat
Vegetable brown rice
1 1/2 cups water
1/2 cup quick-cooking 30 minute brown rice
1/2 pound broccoli florets
Salt and freshly ground black pepper
1/2 cup non-fat plain yogurt
Place water in a medium saucepan over high heat. Add rice and bring to a boil. Reduce heat to medium and cover. Simmer 25 minutes. Add broccoli and continue to cook, covered, 5 minutes. All of the water should be absorbed and the rice cooked through. Add salt and pepper to taste and add yogurt. Toss well.
Per serving: 212 calories, 2 g fat, 0 g saturated fat, 1 mg cholesterol, 9 g protein, 41 g carbohydrates, 2 g dietary fiber, 5 g sugars, 62 mg sodium.
Exchanges/Choices: 1 1/2-starch
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(From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org .)