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Baked Fish with Basil

Posted Dec 20 2008 7:15pm

Well, ladies, I thought I might start posting some recipes from the Belly Fat to Belly Flat book.  If you’re not inclined to buy the book, you can enjoy some of the recipes on me.  I will try to post a new on each week.

I’ve always said that if forced to survive on fish and vegetables the rest of my life, I wouldn’t complain - provided I always had a caraf of my favorite red wine handy. 

If you’re in a hurry and want something easy, tasty and good for what ails ya, this will do the trick.

Baked Fish with Basil


Organic nonstick cooking spray

6 6-oz fish filets

1 cup chopped fresh basil

1/4 cup extra-virgin olive oil

2 T minced garlic

1 T lemon juice

Salt & Pepper to taste

1 lemon, sliced


Preheat oven to 350 degrees F.  Place fish filets in baking dish that you’ve sprayed with organice cooking spray.  Combine basil, olive oil, garlic, and lemon juice in a small bowl.  Mix well and spoon evenly over fish.  Add salt & pepper.  Bake for 20 - 25 minutes, until the fish flakes easily with a fork.  Garnish with lemon slices and serve.  Makes 6 servings.

Nutrition Facts:

Amount per serving:  Calories 250 - Calories from fat 110 - Total fat 12 g Saturated fat 2.5 g - Cholesterol 85 mg - Sodium 90 mg - Total Carbohydrate 1 g Dietary Fiber 0 g - Sugar 0 g - Protein 35 g - Calcium 4% DV


Source: Randolph, C.W., M.D. from Belly Fat to Belly Flat.  Health Communications, Inc., 2008.

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