Spice it up!

Add flavor, not fat, to your cooking

How do you infuse your meals with more flavor without picking up a salt shaker? Just add herbs and spices! This fall, pick what’s left of the garden-fresh herbs in your backyard or visit a farmers market for the freshest taste.

Mediterranean-style fish with tomatoes

(For fish)

• 12 oz. fillet of red snapper or bass, cut into 4 (3-oz.) portions
• 1 Tbsp. olive oil
• ½ tsp. salt
• ¼ tsp. ground black pepper

(For tomato sauce)

• 1 Tbsp. olive oil
• 1 red bell pepper, cut into ¼-inch sticks
• 1 green bell pepper, cut into ¼-inch sticks
• 1 cup canned no-salt-added diced tomatoes
• 2 cups canned no-salt-added tomato sauce
• 1 Tbsp. fresh oregano, chopped (or 1 tsp. dried)
• 1 Tbsp. fresh basil, chopped (or 1 tsp. dried)
• 1 Tbsp. fresh parsley, chopped (or 1 tsp. dried)

Preheat oven to 350º F. Rinse and dry fillets. Coat with oil. Season with salt and pepper. Bake for 25 to 30 minutes, until fish flakes easily with a fork at its thickest part. For sauce, heat oil in saucepan. Add peppers and cook for 3 to 5 minutes, until firm but tender. Add tomatoes and tomato sauce. Bring to a boil, then reduce heat and simmer for 10 to 15 minutes or until tomatoes are soft. Add oregano, basil and parsley, then simmer for an additional 2 to 3 minutes. Serve each fish fillet with 1 cup of sauce. Makes 4 servings.

Per serving: 213 calories, 8 g fat (1 g saturated fat), 30 mg cholesterol, 365 mg sodium, 15 g carbohydrates, 4 g fiber, 20 g protein

Recipe courtesy of the National Heart, Lung, and Blood Institute