Recipes: Smart Fall Meals

the recipes

october 2001

Smart Fall Meals

Microwave Fish Casserole

(makes 4 servings)

	refrigerated butter-flavored cooking spray
2	medium carrots, peeled and thinly sliced
1	large rib celery with some leaves, thinly sliced
1	small red bell pepper, seeded and thinly sliced
2	plum tomatoes, chopped
4	shallots, thinly sliced
1	clove garlic, minced
1/4	cup (16 g) minced flat-leaf parsley
1	pound (480 g) fillets of sole, flounder, or orange roughy
1/2	cup (120 ml) dry white wine
	salt (optional)
	freshly ground pepper
4	sprigs fresh tarragon for garnish (optional)

Lightly coat a 10-inch (25-cm) shallow microwave-safe casserole dish with cooking spray. Scatter the carrots, celery, bell pepper, tomatoes, shallots, garlic, and parsley in the bottom of the casserole and gently stir to mix. Cover with a sheet of waxed paper and cook on HIGH (100% power) for 4 minutes. Stir the vegetables.
Fold the fish fillets in half crosswise and place over the vegetable mixture with the thickest portions toward the outer edge of the dish. Pour wine into the dish.
Cover with a sheet of waxed paper and cook on HIGH for 6 to 8 minutes, rotating the dish once if your microwave oven does not have a carousel. Test fish-it is done when it just begins to flake when prodded with the tines of a fork. Season with salt (if using) and pepper. Serve hot, garnished with a sprig of tarragon on each serving (if using).

Per serving:	155 calories (9% calories from fat), 23 g protein, 2 g total fat (0.4 g saturated fat), 10 g carbohydrates, 2 g dietary fiber, 54 mg cholesterol, 121 mg sodium, 742 mg potassium
Diabetic exchanges:	3 very lean protein, 1/2 carbohydrate (2 vegetable)

Green Tartar Sauce

(makes about 2/3 cup)

1	teaspoon white wine vinegar
1	teaspoon crushed dried tarragon
2	anchovy fillets, drained and coarsely chopped
1/2	cup (120 g) low-fat mayonnaise
2	tablespoons chopped flat-leaf parsley
1	scallion, white part and 2 inches green, cut into 3 pieces
1/4	teaspoon dry mustard
1/4	teaspoon Worcestershire sauce

Place all ingredients in a food processor or blender. Process until smooth.
Transfer to a serving dish and pass to spoon onto fish.

Per 2-tablespoon serving:	45 calories (35% calories from fat), 1 g protein, 2 g total fat (0 saturated fat), 7 g carbohydrates, 0 dietary fiber, 1 mg cholesterol, 271 mg sodium, 34 mg potassium
Diabetic exchanges:	1/2 carbohydrate (bread/starch), 1/2 fat

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