Baked Fish with Mediterranean Sauce

By: Kim Beavers Email
By: Kim Beavers Email

2 tsp. olive oil
1 cup chopped onion
2 tsp. minced garlic
¼ c dry white wine
1 (14.5 oz) can stewed tomatoes (chopped, liquid reserved)
¾ cup roasted red pepper, chopped (7 oz. jar)
½ tsp. oregano
¼ cup chopped calamata olives
1 pound firm white fish (halibut, mahi mahi, cod)
Salt and Pepper to taste

Preheat oven to 400 degrees.

Coat non-stick pan with cooking spray and add olive oil. Heat oil over medium-high heat, add onion and garlic, cook till slightly brown (3-5 minutes). Add wine, stir in tomatoes, reserved liquid and remaining ingredients (tomatoes through olives). Mix well and simmer for about 5 minutes.

Arrange fish in baking pan that has been coated with cooking spray. Sprinkle fish with salt and pepper. Top the fish evenly with sauce. Bake 12-15 minutes until fish flakes with a fork.

Yield: 4 servings
Nutrient Breakdown: Calories 290; Fat 7.9g (1 g saturated, 4 g monounsaturated); Cholesterol 35mg; Carbohydrate 20g; Fiber 2g; Protein 27g; Sodium 730mg
Exchanges: 1 Carbohydrate, 3 very lean meats


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