Baked Fish With Tomato Sauce
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Grains | 4 | Servings | ||
INGREDIENTS
| 1 | lb | Halibut, Monkfish or Tuna |
| Fish Fillets cut into 4 | ||
| portions | ||
| 1 | T | Olive Oil |
| 1 | Onion, finely chopped | |
| 2 | Cloves Garlic, minced | |
| 4 | Plum or Romano Tomatoes | |
| peeled seeded and | ||
| chopped may substitute | ||
| 14-oz. can Plum Tomatoes | ||
| 1/4 | c | Black Olives, pitted and |
| chopped | ||
| 1 | T | Fresh Basil, chopped |
| 1 | T | Capers, rinsed and chopped |
| 1 | t | Fresh Lemon Juice |
| 1 | pn | Granulated sugar |
| 1 | pn | Crushed Red Peppers |
| Salt & freshly ground Black | ||
| Pepper to Taste |
INSTRUCTIONS
1 The Cook & Kitchen Staff are offering you 31 days of Recipe-a-Day~Light. That's right, we're lightening up the fare without lightening up the flavor of some of your favorite recipes. Today's recipe is a fresh and fantastic main course that serves four. You'll find that each portion contains about 210 calories per serving, with only 1.0 gram of saturated fat. Pre-heat oven to 425-F degrees and lightly oil four 12-inch by 14-inch pieces of foil. You may use a non-stick cooking spray rather than oil, if you prefer. In a large skillet over medium heat, warm the olive oil for several minutes. Add the onion and garlic and sauté, stirring occasionally, until softened, about 5 minutes. Add the tomatoes and cook, stirring occasionally, until the sauce has started to thicken, about 8 minutes. Remove the sauce from the heat source and stir in the olives, basil, capers, lemon juice, sugar, and crushed red peppers. Season with salt and pepper to taste. Pat the fish dry with a paper towel, and season with salt and pepper. Place one piece on the lower part of each piece of prepared foil and spoon equal amounts of the tomato sauce over each portion of fish; pleat the edges of the foil to seal. Place the foiled-fish packets on a baking sheet and bake for 15 minutes, or until the fish is opaque in the center. Transfer each portion to a plate and serve warm. Kitchen Staff Tip: If you want to save a little time while preparing your baked fish dinner, you may elect to prepare the sauce up to two days in advance of preparing today's recipe. Simply refrigerate the sauce until you're ready to prepare dinner. Posted to dailyrecipe@recipe-a-day.com by Recipe-a-Day <recipe-a-day@bignetwork.com> on Jan 5, 1999, converted by MM_Buster v2.0l.
A Message from our Provider:
“If the church wants a better pastor, it only needs to pray for the one it has.”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 244
Calories From Fat: 58
Total Fat: 6.6g
Cholesterol: 17.9mg
Sodium: 676.4mg
Potassium: 653.6mg
Carbohydrates: 27.6g
Fiber: 10.8g
Sugar: 1.7g
Protein: 20.7g