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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"I think fish is nice, but then I think that rain is wet, so who am I to judge?"
-Douglas Adams, Author

The refrigerator light goes on...

You can use almost any white fish that you like with this dish, but I like leaner fish like redfish, drum, red snapper or even trout.

Score

To slice shallow cuts in the surface of foods. This is done with meats to help tenderize them. In the case of the skin of fish, scores (slices) are made so that the skin will not curl during cooking.

Sometimes the skin of fruits are scored for decorative purposes. In the case of those with slightly bitter skins, like cucumbers, scoring will help to remove some of the harsh flavor.


 

Lemon Thyme Redfish - Low Sodium Version



Servings = 2 | Serving size =4 ounces fish with vegetables

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

Serve with Plain Mashed Potatoes or Jasmine Rice or Plain Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown and Wild Rice or Brown Rice

1 Tbsp olive oil
1 clove garlic (thinly sliced)
1 large shallot (thinly sliced)
1 large yellow squash (seeded and cut into large dice)
1/4 cup white wine
1/2 lemon (juiced)
1 medium tomato (seeded and chopped)
1 Tbsp pine nuts
1/8 tsp salt
fresh ground black pepper (to taste)
1 tsp fresh thyme leaves
spray olive oil
2 4 ounce redfish filets

Place a large skillet in the oven and preheat to 375F.

Place a second skillet over medium high heat. Add the olive oil and then the garlic and shallot. Cook, stirring, for about 2 minutes until slightly soft. Do not allow the shallot to brown.

Add the diced yellow squash and cook for about 5 minutes tossing frequently. Add the white wine and lemon juice. Toss and cook for about one minute.

Add the tomato, pine nuts, salt, pepper and thyme leaves and stir. Reduce the heat to low. Toss occasionally.

Spray the skillet in the oven lightly with olive oil and add the redfish skin side down. Cook for about 5 - 8 minutes. Serve with brown rice and top with the cooked vegetables.

Nutrition Facts

Serving size = 4 ounces fish with vegetables

Servings = 2

.

Amount Per Serving

Calories 351 Calories from Fat 115
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 2g 8%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 41mg 14%
Sodium 508mg 21%
Total Carbohydrates 28g 9%
    Dietary Fiber 6g 26%
    Sugars 1g  
Protein 29g  
Vitamin A 42% Vitamin C 67%
Calcium 15% Iron 25%
Vitamin K 10 mcg Potassium 1496 mg
Magnesium 127 mg