Recipe: Nutrition
Diabetes Appropriate
Dairy-free
Egg-free
Wheat-Free / Gluten-Free
Heart-Healthy
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Directions
Prep Time
10 minutes
Cook Time
15 minutes
Ready in
25 minutes
- Preheat oven to 350°F. Coat a baking sheet with nonstick cooking spray. Season fillets with garlic?herb seasoning and place on baking sheet. Bake 12 minutes or until fish flakes easily with a fork.
- Meanwhile, in a large nonstick skillet heat 1 teaspoon of the oil over medium heat. Add garlic; cook and stir 2 minutes or until light golden brown. Transfer to a plate lined with paper towels to drain; set aside.
- Add remaining 2 teaspoons oil to skillet and heat over medium-high heat. Add Swiss chard; cook and stir 3 to 5 minutes or until wilted. Season with pepper to taste. Remove skillet from heat. Add lemon juice, raisins and walnuts; toss to combine.
- Remove fillets from oven. Sprinkle with lemon zest and garlic, and serve with Swiss chard.
Nutritional Information
Serving Size
1
Per Serving
Calories 232, Calories Fat 79, Total Fat 8g, Saturated Fat 1g, Cholesterol 51mg, Sodium 435mg, Carbohydrate 16g, Protein 23g
Serving Size | 1 |
Calories | 232 |
Calories Fat | 79 |
Calories (fat) extra | 34 |
Total Fat | 8g |
Total Fat (extra) | 14 |
Saturated Fat | 1g |
Saturated Fat (extra) | 6 |
Cholesterol | 51mg |
Cholesterol (extra) | 17 |
Sodium | 435mg |
Sodium (extra) | 18 |
Potassium | 1226mg |
Carbohydrate | 16g |
Carbohydrate (extra) | 5 |
Fiber | 3g |
Fiber (extra) | 15 |
Sugars | 9g |
Protein | 23g |
Omega3 | 0g |
Vitamin A | 10467IU |
Vitamin A (extra) | 209 |
Vitamin C | 56mg |
Vitamin C (extra) | 94 |
Iron | 3mg |
Iron (extra) | 21 |