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Continued: Recipes: Mediterranean Dietworthy

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  • Last update: March 6, 2013 - 12:46 PM

1 tbsp. chopped fresh flat-leaf (Italian) parsley

• 1/2 tsp. salt

• 1/4 tsp. freshly ground pepper

• 1 tsp. chopped fresh thyme

• 4 trout fillets (5 oz. each)


Preheat boiler. Position rack 4 inches from the heat source.

Arrange the tomatoes cut side down on a baking sheet lined with aluminum foil or parchment paper. Broil until skins wrinkle and begin to brown, about 5 minutes. Set aside and leave broiler on.

In nonstick frying pan, warm olive oil over medium-high heat. Add onion and sauté until soft and translucent, about 4 minutes. Add vinegar and molasses and bring to boil. Reduce heat to medium and simmer until slightly reduced, about 2 minutes. Add broiled tomatoes, lemon zest, parsley, 1/4 teaspoon salt and pepper. Stir to combine. Remove from heat, set aside and keep warm.

Lightly coat broiler pan with olive oil cooking spray. Sprinkle thyme and remaining 1/4 teaspoon salt over fillets and place on the prepared pan. Broil until fish is opaque throughout when tested with tip of a knife, about 5 minutes. Transfer to dinner plates and serve topped with warm tomato relish.

Nutrition information per serving:

Calories 270 Fat 11 g Saturated fat 2 g

Sodium 380 mg Carbohydrates 11 g Calcium 90 mg

Protein 31 g Cholesterol 82 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 vegetable, ½ other carb, 4 lean meat.

Braised Swiss Chard and Cannellini Beans

Serves 6.

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  • Photo credit: Patrick Onofre. Creamy Hummus from ‚ÄúKitchenability 101: The College Student‚Äôs Guide to Easy, Healthy, and Delicious Food,‚Äù by Nisa Burns.

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