French Glazed Fish Recipe Video

Join Toby in preparing this simple sole recipe from fellow Registered Dietitian Brenda Ponichtera and her book "Quick & Healthy Recipes and Ideas", 3rd edition, 2008 by Small Steps Press. A little French dressing and apricot preserves turns plain fish into an evening in Paris.

Summary

Preparation Time5 MinCooking Time15 Min
Ready In20 MinDifficulty LevelEasy
Health IndexHealthyServings4
CuisineCourse
MethodMain Ingredient

Ingredients

 Fat free french dressing1⁄4 Cup (4 tbs)
 Sugar free apricot preserve2 Tablespoon
 Water2 Tablespoon
 Onion/Dried onion powder 1 tablespoon1⁄4 Cup (4 tbs), fresh minced
 Fish fillet1 Pound
 Cooking oil spray1

Nutrition Facts

Serving size

Calories 220 Calories from Fat 90

% Daily Value*

Total Fat 10 g16%

Saturated Fat 1.7 g8.6%

Trans Fat 0 g

Cholesterol 70 mg

Sodium 123.8 mg5.2%

Total Carbohydrates 6 g2.1%

Dietary Fiber 1.5 g5.9%

Sugars 2.7 g

Protein 24 g48.2%

Vitamin A 0.6% Vitamin C 1.2%

Calcium 5.6% Iron 3.8%

*Based on a 2000 Calorie diet

Directions

GETTING READY
1. Preheat the oven to 450 degrees if you plan to bake.
2. In a small bowl, mix dressing, apricot preserves, water and then onion; mix and keep aside.
3. Spray a large baking pan with vegetable cooking oil.

MAKING
4. Into the greased pan, lay the fish fillets in single layer.
5. If you are microwaving, cover the dish with plastic wrap and microwave on high for 4-6 minutes depending on the thickness of the fillet.
6. Drain excess liquid and spoon the glaze over the fish fillets.
7. Microwave for another 2-3 minutes until the sauce is heated.
8. For oven users, bake the fish without plastic wrap for 4-5 minutes for every ½ inch thickness.
9. Drain excess liquid and spoon the glaze over the fish fillets.
10. Bake for another 2-3 minutes until the sauce is heated.

SERVING
11. Serve delicious French Glazed Fish over a bed of fresh lettuce leaves.
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