Baked Orange Roughy with Tomato Sauce
Serve with a green salad or steamed green
1/2 cup chopped
2 cloves garlic, minced
1 teaspoon olive oil
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 fresh ground pepper
4 orange roughy fillets (about 4 ounces each)
1/2 cup dry white wine
2 tablespoons tomato paste
Preheat oven to 350
Add olive oil to a ovenproof skillet with a lid. Saute the onion and garlic
in the skillet over medium heat until soft, about 5 minutes. Stir in tomato
and seasonings. Cover and simmer for 5 minutes.
Add the fish to the skillet. Cover with the sauce. Pour wine over the
fish. Cover and Bake for 15 to 20 minutes, or untill the fish flakes with
Remove the fish to
a heated platter. Simmer the sauce in the skillet on the stove top to
reduce to 2/3 cup. Stir in tomato paste. Reheat and pour over the Fish.
133 Calories; 2g Fat (17.0% calories from fat); trace Saturated Fat; 18g
Protein; 6g Carbohydrate; 1g Dietary Fiber; 23mg Cholesterol; 408mg Sodium.
Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fat.
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