- 4 grouper fillets (5 ounces each)
- 1 tablespoon Greek seasoning
- 1 tablespoon plus 1 teaspoon extra virgin olive oil
- 4 cups chopped fresh spinach
- 2 medium plum tomatoes, diced
- 1 teaspoon crushed garlic
- 2 tablespoons dry white wine
- 1/4 cup reduced-fat feta cheese (plain or with sun-dried tomatoes and herbs)
- Rinse the fillets with cool water and pat dry with paper towels. Sprinkle both sides of each fillet with some of the Greek seasoning.
- Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the fish and cook for several minutes, until nicely browned on the bottom.
- Turn the fillets, cover, and cook for several minutes more, until the fish turns opaque and flakes easily with a fork. Remove the fish from the skillet and set aside to keep warm.
- Add the spinach, tomatoes, garlic, and wine to the skillet. Cook over medium-high heat for a couple of minutes, until the spinach is wilted and the tomatoes just begin to soften. Add a little more wine if the skillet starts to dry out, but only enough to prevent scorching.
- Place a fish fillet on each of 4 serving plates and top each fillet with a quarter of the vegetable mixture and a sprinkling of the feta cheese. Serve hot.
Recipe Yield: Yield: 4 servings
Content Continues Below ⤵ ↷
Nutritional Information Per Serving:
Fat: 8 grams
Saturated Fat: 2 grams
Fiber: 1 grams
Sodium: 482 milligrams
Cholesterol: 57 milligrams
Protein: 32 grams
Carbohydrates: 3 grams
3 Very Lean Meat, 1 Vegetable, 1 Fat
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan