Tuesday, July 12, 2011

Fish with Tomato Broth

This is my own creation.
There are any modifications between Simeons' protocol and the OWL diet, except if you add the Caponata sauce I found at the market the other day (Sabra brand, I believe it is 30 calories for 2 Tbsp and 1.5 gm of fat-if stalling do not use!)

White fish (I am using corvina) 100gms-100 calories
14 grape tomatoes-approx. 40 calories
Shirataki Noodles (like miracle noodles, made of fiber)-20 calories for half a bag 
1/2-1 tsp Ms. Dash Table Blend or Lemon Pepper
Sliced lemon-3 slices
Soy Based Butter Substitute Spray
Fresh Basil (optional)
1-3 oz (your preference) of baby spinach leaves (3oz=20 calories)

Spray baking dish lined with foil with non-stick spray, add lemon slices to bottom of dish.
Place fish on top and add seasoning
sprinkle 1-2 tbsp water over fish and bake at 350 for 10 minutes or until translucent (I usually bake more than one portion at time, so cook time will be less if only making one serving)

Sautee grape tomatoes with a few sprays of non-caloric soy based spray (ex.I Cannot Believe It's Not Butter) over medium high heat, add black pepper  and other seasoning you prefer to taste (garlic power, salt, etc).  Sautee until tomatoes burst and give off some liquid. Add some water 1-3 tbsp to make a broth. Add in spinach just to wilt.

Prepare Shirataki noodles per package instructions.  You can add 1-2 tsp of tomato paste if you like to make a little sauce.

Pour tomato and spinach broth over noodles and place fish on top.  Add fresh chopped basil as a garnish for color and additional flavor.

*Feel free to squeeze fresh lemon juice over top of fish or serve with a wedge of lemon.

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