Baked Pepper Fish
1 4 ounce fish fillet such as scrod, cod, white fish, haddock or orange roughy
2 tablespoons fat free ranch dressing
dash cayenne pepper
1/2 red bell pepper, diced
1 onion thinly sliced
/2 cup broccoli florets
Preheat the oven to 450F. Spray a 12 inch piece of heavy aluminum foil with nonstick cooking spray. Place the filet on the foil. Spread the dressing over the filet with a small spoon or pastry brush and sprinkle with red pepper. Arrange the vegetables over the fish. Fold the foil over and seal the edges.
Place the foil packet in the middle of the oven directly on the rack. To prevent spills, you may want to place the foil packet on a small baking sheet.
Bake for 20 minutes or until the fish is white through the center and flakes easily with a fork.
To microwave, place the filet and other ingredients directly on a microwave safe plate. Cover with plastic wrap and microwave on high for 5 minutes or until done. Remember to turn the filet halfway through the cooking time for even cooking. 1 serving.
Exchanges per serving: 1 Carbohydrate, 2 Vegetable, 2 Very Lean Meat
Nutrition Information per serving:
Calories 198, Calories From Fat 10, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 49 mg, Sodium 384 mg, Total Carbohydrate 24 g, Dietary Fiber 3 g, Sugars 8 g, Protein 21 g