Meal Total (per plate): 243 cal., 5 g total fat (1 g sat. fat), 49 mg chol., 429 mg sodium, 25 g carb. (3 g fiber, 5 g sugars), 25 g pro. Exchanges: 1 vegetable, 1 starch, 3 lean meat, 1 fat.
Carb. per serving 7 g
Servings 4 (1 fish portion and ½ cup tomato mixture each)
Prep 20 minutes Bake 8 minutes
1. Preheat oven to 450°F. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. In a small bowl combine snipped oregano, snipped thyme, salt, garlic powder, paprika, and pepper. Sprinkle half of the oregano mixture over both sides of each fish fillet.
2. Line a 15×10×1-inch baking pan with foil. Coat foil with cooking spray. Place fish on one side of the foil-lined pan. Add tomatoes and garlic slices to the other side of the foil-lined pan. Combine remaining oregano mixture with oil. Drizzle oil mixture over tomatoes; toss to coat. Bake for 8 to 12 minutes or until fish flakes easily when tested with a fork, stirring tomato mixture once. Stir olives and capers into cooked tomato mixture.
3. Divide fish and roasted tomato mixture evenly among four serving plates. Garnish with fresh oregano and/or thyme leaves.
Per serving: 157 cal., 5 g total fat (1 g sat. fat), 49 mg chol., 429 mg sodium, 7 g carb. (2 g fiber, 4 g sugars), 22 g pro. Exchanges: 1 vegetable, 3 lean meat, 1 fat.
In a small saucepan combine 1 cup water and ⅔ cup Israeli (large pearl) couscous. Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until tender. Divide evenly among plates. Makes 4 servings (⅓ cup each).
Per serving: 86 cal., 0 g total fat, 0 mg chol., 0 mg sodium, 18 g carb. (1 g fiber, 1 g sugars), 3 g pro. Exchanges: 1 starch.