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Baked Orange Roughy with Tomatoes and Herbs

Serving Size: 3-1/2 ounces fish plus 3 tablespoons sauce. Contains 1g Dietary Fiber and 3g Sugars.

Serves: 4
Ratings Rating: 4.90, 10 Votes | Read Comments
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Ingredients

  • 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

Directions

  1. Preheat the oven to 350 degrees F. Prepare an ovenproof skillet with nonstick pan spray.
  2. 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.
  3. 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.
  4. 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.

Nutritional Information (Per Serving)
Calories:123
Protein:18g
Sodium: 384 mg
Cholesterol:23 mg
Fat: 2g
Carbohydrates: 7g
Exchanges: 1 Vegetable, 3 Very Lean Meat

Source: The New Family Cookbook For People with Diabetes
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