Fish in Parsley-Wine Sauce



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

Recipe from

Cooking Light

Nutritional 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


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


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.

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.