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Hot And Saucy Snapper Recipe
|Red snapper/Cod / haddock filets||1 Pound (With Skin)|
|Thinly sliced green onions||1⁄3 Cup (5.33 tbs)|
|Fresh parsley/Fresh cilantro||2 Tablespoon, chopped|
|Chopped seeded tomato||3⁄4 Cup (12 tbs)|
|Fat free salsa||1⁄2 Cup (8 tbs)|
|Lime||1 , juiced|
|Garlic||1 Clove (5 gm)|
|Vegetable cooking spray||1|
Serving size: Complete recipe
Calories 510 Calories from Fat 23
% Daily Value*
Total Fat 9 g13.1%
Saturated Fat 1.7 g8.7%
Trans Fat 0 g
Cholesterol 167.8 mg
Sodium 382.5 mg15.9%
Total Carbohydrates 20 g6.6%
Dietary Fiber 6.1 g24.6%
Sugars 7.8 g
Protein 93 g186.2%
Vitamin A 92.3% Vitamin C 129.2%
Calcium 26.9% Iron 23.8%
*Based on a 2000 Calorie diet
In nonstick pan, coated with vegetable cooking spray, saute onions, garlic and parsley; cook for three minutes, stirring constantly.
Add remaining ingredients and bring to a boil, then simmer for 5 minutes.
Place fish in the mixture and simmer covered for an additional 6-8 minutes or until fish flakes with a fork.
Remove fish, bring sauce to a boil and reduce until thick.
Spoon over fish and serve.