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, prepare the same way but bake covered at 400 degrees for
10 to 12 minutes or until fish flakes. Makes 4 servings.