Yield: 4 servings

The New Family Cookbook for People with Diabetes


4 red snapper, perch, or other firm, white fish fillets (1 pound


1 tablespoon olive oil

2 tablespoons Cajun seasoning blend or blackened fish seasoning


1 small lemon, cut in wedges


Heat a large heavy skillet over high heat. Brush the fish with

oil. Press the seasoning blend into both sides of the fish.

Spray hot skillet with nonstick pan spray. Add the fish and

pan-fry over high heat about 4 minutes per side, or until the

fish is firm and the surface is crusty. Serve with lemon wedges.

Nutritional Information Per Serving (About 3-1/2 ounces fish):

Calories: 143, Fat: 5 g, Cholesterol: 42 mg, Sodium: 950 mg,

Carbohydrate: 0 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein:

23g Diabetic Exchanges: 4 Very Lean Meat

Grant me the Serenity to prioritize things I cannot delegate, the Courage to say No when I need to,

and the Wisdom to know when to go home.


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