When fish is really fresh, it needs only a few minutes to cook. Add fresh herbs and you have a delicious meal.
Recipe and the one below from “Mix ‘n’ Match Meals in Minutes for People with Diabetes.”
Olive oil spray
3/4 pound mahi-mahi fillets (or any non-oily fish)
2 teaspoons olive oil
2 tablespoons pine nuts
1/4 cup chopped fresh parsley
Salt and ground black pepper
Preheat broiler, line a baking sheet with foil and spray with olive oilspray. Place fish on sheet; 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 skillet over medium; add pine nuts. Sauté 1 minute or until they start to turn golden. Remove from heat and toss with parsley. Divide fish between two dinner plates; salt and pepper to taste. Top with nuts, herbs.
Per serving: 247 calories, 11 g fat (2 g sat.), 131 mg chol., 36 g protein, 2 g carb., 1 g fiber, 0 g sugars, 162 mg sodium.
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; cover. Simmer 25 minutes. Add broccoli; 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 sat.), 1 mg chol.; 9 g protein, 41 g carb.; 2 g fiber, 5 g sugars, 62 mg sodium.