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Fish in Parsley-Wine Sauce

Yield 4 servings (serving size: 1 fillet and 1/4 cup sauce)

Ingredients

  • 2 cups fresh parsley leaves
  • 2 garlic cloves, peeled
  • 1 tablespoon olive oil, divided
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon black pepper, divided
  • 1 1/3 cups diced onion
  • 1 garlic clove, minced
  • 1 cup minced fresh parsley
  • 3/4 cup dry white wine
  • 4 (6-ounce) orange roughy or other firm white fish fillets

Nutrition Information

  • calories 191
  • caloriesfromfat 24 %
  • fat 5 g
  • satfat 0.6 g
  • monofat 3.5 g
  • polyfat 0.4 g
  • protein 27.2 g
  • carbohydrate 9.2 g
  • fiber 3.1 g
  • cholesterol 34 mg
  • iron 3.5 mg
  • sodium 284 mg
  • calcium 82 mg

How to Make It

  1. Place parsley leaves and 2 garlic cloves in a food processor; process until well-blended. Place mixture in a bowl; stir in 2 teaspoons oil, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Set aside parsley sauce.

  2. Heat 1 teaspoon oil in a large skillet over medium heat. Add onion and minced garlic; cook 5 minutes. Stir in minced parsley and wine, and cook 3 minutes. Arrange fillets over parsley mixture in pan; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Cook 6 minutes or until fish flakes easily when tested with a fork. Remove fish from pan; keep warm. Add parsley sauce to pan; cook 1 minute or until thoroughly heated. Spoon sauce evenly over fish.