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Baked Orange Roughy w/ Tomatoes & Herbs

Source of Recipe

The New Family Cookbook For People with Diabetes
Exchanges
Serves: 4

- 1/2 cups chopped onion
- 2 cloves garlic, minced
- 1 teaspoon margarine
- 1 large tomato, seeded and chopped
- 1/2 teaspoon salt
- 1 teaspoon chopped fresh oregano, or 1/4 tsp dried oregano
- 1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried thyme
- 1/8 teaspoon freshly ground pepper
- 4 orange roughy fillets (1 pound total), thawed if frozen
- 1/2 cup dry white wine
- 2 tablespoons tomato paste

Preheat the oven to 350 degrees F. Prepare an ovenproof skillet with nonstick pan spray. In the skillet over medium heat, saute the onion and garlic in the margarine until soft, about 5 minutes. Stir in the tomato and seasonings. Cover and simmer for 5 minutes.

Place the fish in the skillet; cover with the sauce and pour the wine over the fish. Cover and bake for 15 to 20 minutes, or until the fish flakes with a fork.

Remove the fish to a heated platter. Simmer the sauce in the skillet until reduced to 2/3 cup. Stir in the tomato paste, reheat, and pour over the fish.

One (3-1/2 ounces fish plus 3 tablespoons sauce) serving equals: Calories: 123, Fat: 2g, Cholesterol: 23mg, Sodium: 384mg, Carbohydrate: 7g, Dietary Fiber: 1g, Sugars: 3g, Protein: 18g ++++ Diabetic Exchanges: 1 Vegetable, 3 Very Lean Meat