Serves 4.

This recipe was tested with salmon, grouper and halibut. Do not over-marinate the fish or it will become mushy. This recipe also works well with chicken and seafood.

• 2 firm-textured fish fillets, 8 to 9 oz. each

1/2c. rice vinegar

1/4c. honey

• 4 cloves garlic, minced

1/4tsp. crushed red pepper flakes

• 2 tsp. vegetable oil

• 1 red pepper, cut into strips about 1/4-in. wide

• 1 small zucchini, cut into strips about 2 by1/4inches

• 1 c. sliced mushrooms

• 2 tbsp. minced cilantro, optional


Place fish in zip-top bag. Combine vinegar, honey, garlic and red pepper flakes; spoon 3 tablespoons vinegar mixture over fish. Seal bag, turn to coat well and allow to marinate 15 minutes. Reserve remaining vinegar mixture.

Spray broiler pan with nonstick spray coating. Drain fish and place on broiler pan. Broil 5 minutes, turn and broil about 3 minutes or just until fish is done and flakes easily.

Meanwhile, heat oil in large skillet over medium-high heat. Add red pepper, zucchini and mushrooms; stir-fry 2 minutes. Pour reserved vinegar mixture over vegetables and heat to boil. Boil 30 seconds, stirring constantly.

Arrange vegetables and sauce on serving plate. Top with fish, then spoon sauce over top of fish. Sprinkle with cilantro, if desired.

Nutrition information per serving:

Calories 202 Fat 4 g Sodium 100 mg

Carbohydrates 19 g Saturated fat 1 g Calcium 31 mg

Protein 23 g Cholesterol 60 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 vegetable, 1 other carb, 3 extra-lean meat.