Filus59602
Senior Cook
Catfish & Roasted Pepper Skillet Supper
Quick, Healthy and Delicious Cooking – BH&G
WW Points
Serves: 4
1 lb. fresh or frozen skinless catfish fillets, 1/2 to 1-in. thick
1 jar (7 oz.) roasted whole sweet red peppers, rinsed and drained
Nonstick cooking spray
1 small onion, thinly sliced
1 large garlic clove, minced
1 can (4-oz.) diced green chili peppers, drained
1/2 tsp. dried Italian seasoning, crushed
Thaw fish, if frozen. Cut into serving-size pieces. Cut roasted peppers into strips. Combine peppers and remaining ingredients in a large skillet coated with nonstick cooking spray. Cook over medium heat for 4-5 minutes or until onion is tender.
Place fish atop red pepper mixture. Reduce heat to medium-low. Cover and cook for 8-10 minutes or until fish flakes easily with a fork.
Using a slotted spoon, transfer fish to individual plates. Spoon 1/4 of red pepper mixture over each serving.
One serving equals: 144 calories…5 gm fat (1 gm saturated)…59 mg cholesterol…145 mg sodium…5 gm carbohydrate…1 gm fiber…20 gm protein ++++ WWP: 3.6
HEALTHY EATIN' RECIPES 2003
http://www.recipecircus.com/recipes/Phyllis_aka_Filus/
Quick, Healthy and Delicious Cooking – BH&G
WW Points
Serves: 4
1 lb. fresh or frozen skinless catfish fillets, 1/2 to 1-in. thick
1 jar (7 oz.) roasted whole sweet red peppers, rinsed and drained
Nonstick cooking spray
1 small onion, thinly sliced
1 large garlic clove, minced
1 can (4-oz.) diced green chili peppers, drained
1/2 tsp. dried Italian seasoning, crushed
Thaw fish, if frozen. Cut into serving-size pieces. Cut roasted peppers into strips. Combine peppers and remaining ingredients in a large skillet coated with nonstick cooking spray. Cook over medium heat for 4-5 minutes or until onion is tender.
Place fish atop red pepper mixture. Reduce heat to medium-low. Cover and cook for 8-10 minutes or until fish flakes easily with a fork.
Using a slotted spoon, transfer fish to individual plates. Spoon 1/4 of red pepper mixture over each serving.
One serving equals: 144 calories…5 gm fat (1 gm saturated)…59 mg cholesterol…145 mg sodium…5 gm carbohydrate…1 gm fiber…20 gm protein ++++ WWP: 3.6
HEALTHY EATIN' RECIPES 2003
http://www.recipecircus.com/recipes/Phyllis_aka_Filus/
