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Seasoned Fish and Tomatoes

Yield 6 servings


  • 6 (4-ounce) amberjack fillets
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cracked pepper
  • 6 plum tomatoes, cut into 1/4-inch-thick slices
  • Cooking spray
  • 3/4 cup dry white wine
  • 2 tablespoons sliced ripe olives
  • Fresh oregano sprigs (optional)
  • Whole peppercorns (optional)

Nutrition Information

  • calories 142
  • caloriesfromfat 20 %
  • fat 3.2 g
  • satfat 0.8 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 24.6 g
  • carbohydrate 3.4 g
  • fiber 0.9 g
  • cholesterol 49 mg
  • iron 0.0 mg
  • sodium 95 mg
  • calcium 0.0 mg

How to Make It

  1. Preheat oven to 350°.

  2. Sprinkle fillets with oregano and cracked pepper. Place fillets and tomato in a 13 x 9-inch baking dish coated with cooking spray. Add wine. Bake, uncovered, at 350° for 15 minutes or until fish flakes easily when tested with a fork.

  3. To serve, place tomato slices evenly on individual serving plates, using a slotted spoon. Top each serving with a fillet and 1 teaspoon olives. If desired, garnish each serving with a fresh oregano sprig and whole peppercorns.

  4. Note: Fish is a vitamin-rich source of low-fat protein, making it a perfect choice for heart-healthy eating. When you buy fish, choose what's freshest and cook it that day or the next. The fish's flesh should appear firm and unblemished. And it should not have a "fishy" smell.

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