Italian-Style Fish

Tomatoes are high in cancer-fighting lycopene, a relative of beta-carotene. Plus they add lots of flavor as in this tasty fish dish!

Ingredients:

• 4 (4 to 5 ounces) halibut or other fish steaks
• 4 Tablespoons reduced-calorie Dijon vinaigrette
• 2 Tablespoons dry bread crumbs
• 2 Tablespoons Parmesan cheese
• 1 large tomato, seeded and chopped

Directions:

1. Spray the unheated rack of a broiler pan with nonstick cooking spray. Arrange fish on rack. Brush the tops of each fish steak with 1/2 Tablespoon vinaigrette.
2. Broil fish 4 inches from the heat for 6-8 minutes or until fish flakes easily when tested with a fork.
3. Combine remaining 2 Tablespoons vinaigrette with the chopped tomatoes and spread over fish.
4. Stir together bread crumbs and Parmesan cheese. Sprinkle over tomatoes.
5. Broil about 1 minute more or until tomatoes are heated through.

Yield

4 servings

Per serving:

• Calories 181
• Carbohydrate 4 g
• Cholesterol 43 mg
• Potassium 639 mg
• Protein 28 g
• Fat 5 g
• Sodium 365 mg

Appropriate for the following diets

• Healthy family
• Heart healthy
• Vegetarian
• Diabetes

Menu Idea

Serve with sautéed zucchini, angel hair pasta tossed with a dash of olive oil and Parmesan cheese, and crusty Italian bread.