Recipes: Light Meals for Lunch or Supper

the recipes

september 2002

Light Meals for Lunch or Supper

Baked Sea Bass with Tomatoes and Artichokes

(makes 4 servings)

	Olive oil cooking spray
1	large onion, sliced thin
1/4	cup chopped Italian parsley
1	tablespoon anchovy paste
2	cloves garlic, minced
1	pound Roma tomatoes, diced
1/2	cup dry white wine
4	4-ounce sea bass fillets
1	14-ounce can artichoke hearts, drained well
1/8	teaspoon salt
	Freshly grated pepper

Preheat oven to 500° F. Coat an oven proof skillet (make sure the handle is oven proof also) with cooking spray.
Add the onions rings and sauté until opaque. Add the parsley, anchovy paste, garlic, tomatoes, and white wine. Simmer for 3 minutes.
Place the fish fillets in the middle of the skillet and place some of the tomato-onion mixture on top. Place the artichoke hearts around the pan. Sprinkle the fish with salt and pepper. Coat the pan with cooking spray. Bake for about 12 minutes.

Per serving:	225 calories (20 % calories from fat), 26 g protein, 5 g total fat (1.0 g saturated fat), 15 g carbohydrate, 3 g dietary fiber, 50 mg cholesterol, 889 mg sodium*, 674 mg potassium
Diabetic exchanges:	3 lean protein, 1 carbohydrate (3 vegetable)

*If you are on a low-sodium diet, omit the anchovy paste and salt for a reduced sodium count of 580 mg

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