Heart Healthy Fish Recipes

[Hutch00]

Baked Orange Roughy with Tomatoes and Herbs

1/4 cup onion, chopped
1/8 tsp. oregano
1 clove garlic, minced
1/8 tsp. dried thyme
1 tsp. canola oil
pinch black pepper
1/2 large tomato, seeded and chopped or 1/2 cup canned, no-salt-added diced tomatoes, well drained
1/2 lb. orange roughy fish fillets, thawed
1/4 tsp. salt
1/4 cup dry white wine ( not cooking type)
1 1/2 tsp. tomato paste
Preheat oven to 350 deg. F. in oven-proof skillet over medium heat, sauté onion and garlic in oil until soft, about 5 minutes. Stir in tomato and seasoning. Cover and simmer for 5 minutes.

Place fish in skillet; cover with sauce. Pour wine over fish. Cover and bake for 15 to 20 minutes or until fish flakes with fork. Remove fish to heated platter. Reduce sauce on top of range to 1/3 cup. Stir in tomato paste and pour over fish. Serve with lemon wedges, if desired. Yield: 2 servings.

PER SERVING: CALORIES: 140 FAT: 3g SATURATED FAT: 0g SODIUM: 400mg CARBOHYDRATE: 5g CHOLESTEROL: 25mg PROTEIN: 17g FIBER: 1g

Note: Sodium is decreased to 110mg without salt.