For our second recipe, make sure when you buy the sea bass that the fish monger gives you fillets from the section of the fish that does not have bones. He’ll know where that is. You can substitute your favorite fish for sea bass if it is not available. Cod, scrod, halibut, salmon, and even swordfish are excellent made this way. Serve this dish with home made croutons made from thin slices of crusty peasant style bread. Delicious.
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
Baked Sea Bass with Tomatoes and Artichokes
Amount Per Serving
% Daily Value*
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Hey, I’m Linda Andini! Thank you for your visit our site, I am very happy !! So many favorite diabetic foods around the table, especially when surrounded by people I love. And of course, everything gets better with a lot of delicious food recipes.