Baked Orange Roughy with Tomatoe *
Source of Recipe
The New Family Cookbook For People with Diabetes
List of Ingredients
Serving Size: 3-1/2 ounces fish plus 3 tablespoons sauce. Contains 1g Dietary Fiber and 3g Sugars.
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.
Calories: 123
Protein: 18 g
Sodium: 384 mg
Cholesterol: 23 mg
Fat: 2 g
Carbohydrates: 7 g
Exchanges: 1 Vegetable, 3 Very Lean Meat
Source: The New Family Cookbook For People with Diabetes
Author: American Diabetes Association
Recipe
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