Issue link: https://read.uberflip.com/i/1145989
49 deliciously healthy dinners red snapper provencal Prep time: 20 minutes Cook time: 20 minutes a crispy, Mediterranean-style fish fillet with tomatoes, olives, and anchovies 2 Tbsp olive oil 12 oz red snapper, bass, or tilapia fillets, cut into 4 portions (3 oz each) 1½ Tbsp garlic, minced (about 3–4 cloves) ½ C low-sodium chicken broth 1 C canned no-salt-added diced tomatoes ¼ C black olives, sliced ½ Tbsp anchovy paste (optional) 2 Tbsp fresh basil, chopped (or ½ Tbsp dried) ¼ tsp ground black pepper 1 Heat olive oil in a large, heavy-bottom sauté pan. 2 Add fillets, and sauté over high heat for 4–5 minutes on each side or until each side is golden brown and the fish flakes easily with a fork in the thickest part (to a minimum internal temperature of 145° F). 3 Remove fillets from the pan, cover to keep warm, and set aside. Drain excess fat from pan, but do not clean. 4 Add garlic to sauté pan, and cook for about 30 seconds, until it begins to soften. Do not brown. 5 Add chicken broth to the pan, and bring to a boil over high heat. Add remaining ingredients, and return to a boil. Lower heat and simmer for 5 minutes. 6 Serve each fish fillet with ½ cup of sauce. main dishes seafood Tip: Try serving with a side of steamed broccoli and crusty bread or Whole-Wheat Bow Tie Pasta With Puttanesca Sauce (on page 73). yield: 4 servings serving size: 3 oz fish, ½ C sauce each serving provides: calories 216 total fat 10 g saturated fat 2 g cholesterol 43 mg sodium 341 mg total fiber 2 g protein 25 g carbohydrates 6 g potassium 518 mg