Seasoned Fish and Tomatoes

recipe

Yield:

6 servings

Recipe from

Oxmoor House

Nutritional 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

Ingredients

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)

Preparation

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.

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.

Note:

501 Delicious Heart Healthy Recipes,

Oxmoor House

January 2001
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