Chapter 12: Catching On to Fish and Seafood 203
1 Preheat the oven to 400 degrees. Spray a baking pan with nonstick cooking spray. Place
fish in the pan.
2 Top with the mushrooms and olives. Pour spaghetti sauce over the top and bake for
10 minutes.
3 Remove from the oven and sprinkle with cheese. Bake 10 more minutes or until the fish
flakes easily with a fork.
Per serving: Calories 180 (From Fat 45); Fat 5g (Saturated 2g); Cholesterol 40mg; Sodium 380mg; Carbohydrate 6g
(Dietary Fiber 2g); Protein 26g; Sugar 3g.Serving Up Super Shrimp Recipes
We’re not just fishing around in this chapter; there are other treasures in the
sea. Shrimp is the most popular seafood. You can find it fresh or frozen, raw
or cooked, tail on or tail off.There are also different sizes of shrimp ranging from colossal to extra small.
The larger the shrimp, the more fibrous it is and more chewing it requires.
Picking smaller shrimp makes it less likely that the shrimp will cause sticking
problems.No matter the size, they’re not shrimpy in the nutrition department. Shrimp
are low calorie, low fat, and high in protein. They are high in cholesterol but
have half the amount of cholesterol of eggs for the same weight.11 ⁄ 2 pounds halibut fillets, cut into 6 equal
pieces(^1) ⁄ 2 cup sliced mushrooms
(^1) ⁄ 4 cup sliced black olives
1 cup prepared spaghetti sauce
(^1) ⁄ 2 cup shredded part-skim mozzarella cheese
Stage: Soft foods
Preparation time: 5 minutes
Cooking time: 20 minutes
Yield: 6 servings (6 ounces each)