food
G O O D A N D H E A L
...............
PER
3
-OU]
RVING TILAPIA WITHOUT SAUCE
CALORIES
GRAMS PROTEIN
GRAMSCARBS
GRAMS FAT
TILAPIA PUTTANESCA
Low in saturated fats, tilapia take well to a
wide variety of flavors.
start to finish: 25 MIN.
1
lb. fresh or frozen skinless
tilapia fillets
’/8
tsp. salt
’/2
medium red onion, cut in wedges
1
Tbsp. olive oil
2
cloves garlic, minced
i
14.5-oz. can diced tomatoes
’/2
tsp. dried oregano, crushed
V4
tsp. crushed red pepper
’/4
cup pitted kalamata olives
1
Tbsp. capers, drained (optional)
2
Tbsp. coarsely chopped fresh Italian
(flat-leaf) parsley
fresh fish to try
1
.
Thaw fish, if frozen. Rinse; pat dry with
paper towels. Sprinkle with salt. Set aside.
2
.
In large skillet cook onion in olive oil
over medium heat 8 minutes or until
tender, stirring occasionally. Stir in garlic,
undrained tomatoes, oregano, and crushed
red pepper. Bring to boiling; reduce heat.
Simmer, uncovered, 5 minutes.
3
.
Add olives and capers to sauce. Top
with tilapia fillets. Return sauce to boiling;
reduce heat. Cook, covered, 6 to 10
minutes or until fish flakes when tested
with fork. Remove fish. Simmer sauce,
uncovered, 1 to 2 minutes more to thicken.
To serve, spoon sauce over fish. Sprinkle
with parsley. MAKES 4 SERVINGS.
each serving
182 cal,
6
gfat
(1
gsat. fat),
56 mg chol, 431 mg sodium,
8
g carbo, 2 g fiber,
24 gpro. Daily Values: 12%
vit. A, 19%
vit. C, 4%
calcium,
6
%
iron.
ffl
SNAPPER
b e n e f i t s G ood
source of protein
and magnesium
f l a v o r Mild,
firm large flakes
TILAPIA
CATFISH
b e n e f i t s Lean
b e n e f i t s Low in
protein,
saturated fat, has
heart-healthy
heart-healthy
om ega- 3s
omega-3s
f l a v o r Mild,
f l a v o r Mild,
slightly sweet,
tender, juicy, fine
fine texture,
flakes
meaty
BETTER HOMES AND GARDENS JUNE
2009
195
Life's fullof choices.
Who gives you more than Sonic?
Grilled Chicken Sandwich
On our NEW wheat bun made with
whole grain* served with apple slices
and fat-free caramel dipping sauce.
Grilled Chicken Wrap
Grilled Chicken Salad
$
o
m
&
It's SONIC Good:
Learn more at
www.sonicdrivein.com/balancedchoices
*Wheat bun made w
ith
10
grams whole grain.
Sonic’s menu is subject to change. Only at participating SONIC®
Drive-Ins.
©2009
America’s Drive-In Brand Properties LLC.
Apple slices sold separately and packaged by weight.
