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Main Ingredient:
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Caribbean Red Snapper

You can use chicken or salmon in place of red snapper if you wish.

 (makes 4 servings)


2 tablespoons olive oil

1 medium onion, chopped

½ cup chopped red pepper

½ cup carrots, cut in strips

1 clove garlic, minced

½ cup dry white wine

¾ pound red snapper fillet

1 large tomato, chopped

2 tablespoons pitted ripe olives, chopped

2 tablespoons crumbled feta cheese or low-fat ricotta cheese


  1. In a large skillet, heat olive oil over medium heat. Add onion, red pepper, carrot and garlic; sauté for 10 minutes. Add wine and bring to boil. Push vegetables to one side of the pan.
  2. Arrange fillets in a single layer in the center of the skillet. Cover; cook for 5 minutes.
  3. Add tomato and olives. Top with cheese. Cover; cook 3 minutes or until fish is firm but moist.
  4. Transfer fish to serving plaster; garnish with vegetables and pan juices.

Nutritional information per serving:

Serving size:                3 ounces red snapper with ¼ cup vegetables

Calories:                      193

Carbohydrate:             3 grams

Protein:                        22 grams

Fat:                              11 grams


Daily Servings According to the Diabetes Food Guide Pyramid:

1 serving from Vegetable group

½ serving from Meat group

1 ½ serving from Fat

National Diabetes Association Program Recipe and Meal Planner Guide

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