BAKED ORANGE ROUGHY TOMATOES AND HERBS*
Source of Recipe
Source: The New Family Cookbook For People with Diabetes
List of Ingredients
Yield: 4 servings
- 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 teaspoon 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.
Nutritional Information Per Serving:
Calories: 123; Protein: 18 g; Sodium: 384 mg;
Cholesterol: 23 mg; Fat: 2 g; Carbohydrates: 7 g
Exchanges: 1 Vegetable, 3 Very Lean Meat
Recipe
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