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== Description == |
== Description == |
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This was great! I added some [[mushroom]]s with the sautéed onion to the [[spinach]] mixture and it added that little bit extra to push it over the top for me. Thanks for a great dinner! |
This was great! I added some [[mushroom]]s with the sautéed onion to the [[spinach]] mixture and it added that little bit extra to push it over the top for me. Thanks for a great dinner! |
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− | * Contributed by Dlife at [http:// |
+ | * Contributed by Dlife at [http://health.groups.yahoo.com/group/Healthy_Recipes_For_Diabetic_Friends/ Healthy Recipes For Diabetic Friends Y-Group] |
* Difficulty: Easy |
* Difficulty: Easy |
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* Prep Time: 20 Minutes |
* Prep Time: 20 Minutes |
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* ¼ cup red jalapeno pepper jelly |
* ¼ cup red jalapeno pepper jelly |
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* 1 small [[red bell pepper|red]] '''or''' [[yellow bell pepper|yellow sweet pepper]], cut into thin strips |
* 1 small [[red bell pepper|red]] '''or''' [[yellow bell pepper|yellow sweet pepper]], cut into thin strips |
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− | * 1 lb fresh [[ |
+ | * 1 lb fresh [[mahi mahi]] '''or''' [[cod]] fillets, ¾ to 1 inch thick |
* ¼ tsp [[salt]] |
* ¼ tsp [[salt]] |
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− | * ¼ tsp [[ |
+ | * ¼ tsp [[black pepper]] |
* 2 tbsp [[olive oil]] or cooking [[oil]] |
* 2 tbsp [[olive oil]] or cooking [[oil]] |
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* 1 tbsp [[balsamic vinegar]] |
* 1 tbsp [[balsamic vinegar]] |
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* 83 mg Cholesterol, 275 mg Sodium, 22g Protein, |
* 83 mg Cholesterol, 275 mg Sodium, 22g Protein, |
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* 18g Total Carbs, 2g Fiber |
* 18g Total Carbs, 2g Fiber |
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− | [[Category:Healthy Recipes |
+ | [[Category:Healthy Recipes for Diabetic Friends]] |
− | [[Category: |
+ | [[Category:Mahi mahi Recipes]] |
− | [[Category: |
+ | [[Category:Red bell pepper Recipes]] |
[[Category:Spinach Recipes]] |
[[Category:Spinach Recipes]] |
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− | [[Category: |
+ | [[Category:Yellow bell pepper Recipes]] |
− | [[Category:Mahi Mahi Recipes]] |
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Latest revision as of 23:26, 12 March 2014
Description
This was great! I added some mushrooms with the sautéed onion to the spinach mixture and it added that little bit extra to push it over the top for me. Thanks for a great dinner!
- Contributed by Dlife at Healthy Recipes For Diabetic Friends Y-Group
- Difficulty: Easy
- Prep Time: 20 Minutes
- Cook Time: 15 Minutes
- Servings: 4
- Carb Safe: Yes
Ingredients
- 4 cups chopped baby spinach
- 1 medium onion, cut into thin wedges
- 1 tsp olive oil or cooking oil
- ¼ cup red jalapeno pepper jelly
- 1 small red or yellow sweet pepper, cut into thin strips
- 1 lb fresh mahi mahi or cod fillets, ¾ to 1 inch thick
- ¼ tsp salt
- ¼ tsp black pepper
- 2 tbsp olive oil or cooking oil
- 1 tbsp balsamic vinegar
Directions
- Plunge spinach into boiling water for 1 minute.
- Remove from water, dry and set aside in a large bowl.
- In a large skillet cook onion in the 1 teaspoon oil over medium heat until tender and slightly golden, stirring occasionally.
- Stir in 1 tablespoon of the jalapeno jelly.
- Add sweet pepper; cook and stir for 1 minute more.
- Remove from heat.
- Stir onion mixture into spinach; cover and set aside.
- Wipe skillet clean.
- Meanwhile, rinse fish; pat dry with paper towels.
- Cut fish into 4 serving-size pieces.
- Sprinkle fish with the salt and pepper.
- In the same large skillet heat the 2 tablespoons oil over medium-high heat.
- Add fish and cook for 2 minutes on each side to sear.
- Reduce heat to medium; cook about 5 minutes more or until fish flakes easily when tested with a fork.
- Transfer fish to a serving platter; cover and keep warm.
- Add the remaining 3 tablespoons jalapeno jelly to skillet.
- Cook and stir until melted; spoon over fish.
- Toss spinach mixture with vinegar.
- Serve spinach mixture with fish.
Nutritional information
- 241 Calories, 9g Total Fat, 1g Saturated Fat,
- 83 mg Cholesterol, 275 mg Sodium, 22g Protein,
- 18g Total Carbs, 2g Fiber