Diet Recipe: Grilled Eggplant Fish Bake

This is a very healthy, filling recipe and it has between 180 and 200 calories — depending on the kind of white fish you will choose to use. I used Gorton’s fish fillets (100 cals per serving), which they can be found in 3 flavors: as white fish in Italian herb, or lemon & pepper sauce, and salmon in buttery sauce. I used the salmon with its buttery sauce, although you can save an extra 30 calories if you choose to use frozen cod instead (won’t taste as good though). This recipe is also South Beach Phase-I & II compliant.

Ingredients (for 1)
* 90-100 gr of any low-fat white fish or a Gorton’s fish fillet (100 cals)
* 3 slices of a big eggplant, cut 0.5″ each (about 50 grams, 15 cals)
* 3 thin slices of the big kinds of onions (15 cals)
* 1 big tomato sliced to 0.5″ slices (25 cals)
* 5 slices of zucchini (10 cals)
* 20 gr of fat free feta cheese crumbles (found at Trader Joe’s, 20 cals)
* 5 sprinkles of your favorite Spritzer’s salad dressing (optional, 5 cals)

Execution
1. Preheat oven at 400F (205C). Preheat a grill pan on “high”. When the grill pan is really hot, take the 3 eggplant slices and grill them. Turn over twice each side, grill for about 2-3 minutes overall.
2. In a personal-sized oven dish arrange the tomato, eggplant, zucchini and onion, one after the other, like a fallen domino.
3. If you are not using Gorton’s fish fillets sprinkle 5 times on top of your veggies and fish with your Spritzer’s salad dressing. If you are using Gorton’s fish fillets you don’t have to do that because their fillets come pre-marinated.
4. Add 1/4 cup of water in the oven dish and place it in the oven. 20 minutes into the baking, take a tablespoon and get some of the juice from the oven dish and sprinkle it over the veggies. Bake for another 10 minutes.
5. Get the fat-free feta cheese crumbles and sprinkle on top of the veggies. Bake for another 5-10 minutes, until the eggplant and zucchini are done. Serve hot.

Comments are closed as this blog post is now archived.

Lines, paragraphs break automatically. HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

The URI to TrackBack this blog entry is this. And here is the RSS 2.0 for comments on this post.