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


You must be logged in to post comments.

Username:
Password (case sensitive):
Remember Me:

Read Comments

Comments are posted from viewers like you and do not always reflect the views of this station.
  • by jessica Location: aiken on Mar 4, 2010 at 03:03 AM
    leave the music out of the piece. It is hard to hear Tim and Kim speak.
Mailing Address: P.O. Box 1212 Augusta, GA 30903 Main Telephone: (803) 278-1212 Newsroom: (803) 278-3111 newsroom@wrdw.com Fax: (803) 442-4561
Copyright © 2002-2016 - Designed by Gray Digital Media - Powered by Clickability 84478982 - wrdw.com/a?a=84478982
Gray Television, Inc.