Baked Fish with Lemon š Good For Diabetics
- Replies 7
This is another recipe for Diabetics.
I've had a couple requests for some goid Diabetic recipes
Remember I'm a home cook not a dietician
Serves 4
2. Spray 4 squares of foil with cooking spray.
3. Place 1 fish fillet on each foil square. Cut lemon in half. Squeeze the juice from one half over each of the fish. Cut the other half into 4 slices, place over the fish and seal the foil.
4. Bake in the oven until the fish is white throughout when tested with the tip of a knife, about 20 minutes.
5. In a small bowl, add the chicken bouillon granules and the hot tap water. Stir until the granules dissolve. Set aside.
6. In another small bowl, mix the butter and flour together. Transfer to a heavy saucepan. Stir over moderate heat until the butter-flour mixture melts. Add the bouillon to the butter mixture and continue to stir until thickened. Add the capers and remove from the heat. Pour over the fish . Sprinkle parsley and serve.
serve with a garden salad or steamed vegies if choice
I've had a couple requests for some goid Diabetic recipes
Remember I'm a home cook not a dietician
Serves 4
Ingredients
- 4 fish fillets eg whiting , each around 150g
- 1 lemon
- 1 teaspoon low-sodium chicken- bouillon powder stock or stock cube
- 1 cup hot tap water
- 1 tablespoon butter, softened
- 1 tablespoon plain flour
- 4 teaspoons capers, rinsed and drained
- Chopped parsley to serve
Directions
1. Heat the oven to 170 C 150 C fan-forced.2. Spray 4 squares of foil with cooking spray.
3. Place 1 fish fillet on each foil square. Cut lemon in half. Squeeze the juice from one half over each of the fish. Cut the other half into 4 slices, place over the fish and seal the foil.
4. Bake in the oven until the fish is white throughout when tested with the tip of a knife, about 20 minutes.
5. In a small bowl, add the chicken bouillon granules and the hot tap water. Stir until the granules dissolve. Set aside.
6. In another small bowl, mix the butter and flour together. Transfer to a heavy saucepan. Stir over moderate heat until the butter-flour mixture melts. Add the bouillon to the butter mixture and continue to stir until thickened. Add the capers and remove from the heat. Pour over the fish . Sprinkle parsley and serve.
serve with a garden salad or steamed vegies if choice
Nutritional analysis per serving
Serving size: 1 fillet
- Cholesterol85 mg
- Calories159
- Sodium294 mg
- Total fat3 g
- Total carbohydrate3 g
- Saturated fat2 g
- Dietary fiberTrace
- Trans fatTrace
- Added sugars0 g
- Monounsaturated fat1 g
- Protein30 g
- Total sugarsTrace
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