Fish in Parsley-Wine Sauce

Photo: LauraKehoe

Yield: 4 servings (serving size: 1 fillet and 1/4 cup sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 191
  • Calories from fat: 24%
  • Fat: 5g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 0.4g
  • Protein: 27.2g
  • Carbohydrate: 9.2g
  • Fiber: 3.1g
  • Cholesterol: 34mg
  • Iron: 3.5mg
  • Sodium: 284mg
  • Calcium: 82mg


  • 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


  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.
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