Red Pepper Baked Fish
Roasted Yellow Squash and Brown Rice
Ingredients
- 2 (4-oz) flounder fillets, rinsed and patted dry
- ½ tsp seafood seasoning
- ½ cup thinly sliced red bell pepper
- 1 Tbsp extra virgin olive oil
Instructions
- Preheat oven to 350°F. Place fish in a small pan coated with cooking spray; sprinkle with seafood seasoning, and top with bell peppers.
- Lightly coat with cooking spray, and cover dish with foil.
- Bake 20 minutes or until fish flakes with a fork. Drizzle with oil.
Side Dish Ingredients
- 3 yellow squash, cut into ¼-inch slices
- 1½ tsp extra virgin olive oil
- ¼ tsp salt, divided
- ¼ tsp pepper
- ½ cup instant brown rice
- 2 Tbsp finely chopped green onion
Side Dish Instructions
- Preheat oven to 350°F. Toss squash with oil on a baking sheet. Sprinkle with ⅛ tsp each salt and pepper.
- Bake 18 to 20 minutes or until tender.
- Cook rice according to package directions; stir in onion, ⅛ tsp salt and pepper.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
150
|
250
|
400
|
| Fat (g) | 9 | 5 | 14 |
| Sat. Fat (g) | 1.5 | 1 | 2.5 |
| Protein (g) | 14 | 8 | 22 |
| Carb (g) | 1 | 46 | 47 |
| Fiber (g) | 1 | 5 | 6 |
| Sodium (mg) | 250 | 300 | 550 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
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