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Ingrediants
4 whitefish, scrod, sole, ot flounder fillets (1 pound total), thawed if frozen
2 tablespoon fresh lemon or lime juice
2 cloves garlic
2 cups packed fresh cilantro leaves, stems removed
1 tablespoon olive oil
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes, or 1/8 teaspoon cayenne pepper
Directions
Preheat the oven to 400 degrees F. Prepare a shallow baking dish with non-stick pan spray.
Sprinkle the fish with lemon juice and place in the dish.
Mince the garlic in a food processor or blender. Add the cilantro; process until minced. Add the oil, salt, and pepper flakes; process until well mixed. (Alternatively, mince the garlic and cilantro by hand; stir in the oil, salt, andpepper until well blended.)
Spread the pesto evenly over the fish. Bake 10 minutes, or until the fish is opaque and flakes easily with a fork. Serve hot.
Nutritional Information Per Serving (about 3-1/2 ounces fish:
Calories: 187, Fat: 10g, Cholesterol: 68mg, Sodium: 353mg, Carbohydrate: 1g, Dietary Fiber: Og, Sugars: 1g, Protein:22g
Diabetic Exchanges: 3 Lean Meat, 1/2 Fat
