University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension


2 packages (10-ounces each) frozen chopped spinach
1 pound whitefish fillets, about ½ inch thick
4 teaspoons dried basil
¼ teaspoon salt
1 cup roasted red bell peppers
2 tablespoons skim milk


  1. Preheat oven to 400°.
  2. Thaw spinach. Squeeze to drain. 
    Spread spinach evenly in ungreased 11 x 7 inch pan.
  3. Blend in blender or food processor red pepper, basil, and milk. Spread half of pepper mixture over spinach.
  4. Arrange fillets next in pan. Top with remaining pepper mixture. Cover and bake at 400° for 25 to 30 minutes, until fish flakes easily with fork.
Total time: 45 minutes
Preparation time: 15 minutes
Nutrition Facts
Servings per Recipe: 4
Amount Per Serving
Calories 182 Calories from Fat 60
Total Fat 6 g
Cholesterol 66 mg
Sodium 269 mg
Carbohydrate 7 g
Dietary Fiber 3 g
Protein 25 g
Exchange 3 lean meat, 1 vegetable, 1 fat
Carbohydrate Units 0

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