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Diabetic Low Fat Seafood Scramble


2 tbsps. teriyaki sauce
2 tbsps. water
2 tbsps. orange juice
1/4 tsp. garlic powder
1 lb. orange roughy or other firm whitefish, cut into 4 portions
1 onion, chopped fine
1 green pepper, chopped
1 large carrot, sliced thin.

In a 7 by-11-inch baking dish, combine first 4 ingredients, using a spatula to evenly coat bottom of pan with mixture. Next, layer fish, onion zucchini, pepper, and carrot. Cover and microwave on high power for 10 minutes, turning twice during cooking. For oven perpare the same way but Bake covered at 400 degree's for 10 to 12 minutes or until fish flakes.

Makes 4 servings.

Calories.....154.....Fat.....4 g.....Fiber.....2 g.
Exchanges.....2 veggies.....2 lean meat.




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This page is maintained by Chef Frank Fileccia, CCC, CEC, GOM (Frank's Recipes)
Copyright © Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.