My husband is an avid fisherman, so we enjoy a lot of fresh ocean fish. I found this recipe in a cookbook but adjusted it to serve two and changed the seasonings. Served with rice and a salad, it makes a delicious low-fat entree. —Margaret Risinger, Pacifica, California
Fish Fillets Italiano
Fish Fillets Italiano
Prep Time
25 min
Cook Time
20 min
Yield
2 servings
Ingredients
- 1/4 cup chopped onion
- 2 teaspoons olive oil
- 1 garlic clove, minced
- 1 cup diced zucchini
- 1/2 cup sliced fresh mushrooms
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried basil
- 1 can (8 ounces) tomato sauce
- 1 tablespoon tomato paste
- 3/4 pound cod, perch or haddock fillets
- 2 tablespoons shredded Parmesan cheese
Directions
- In a large skillet, saute onion in oil until tender. Add garlic; cook 1 minute longer. Add the zucchini, mushrooms, oregano and basil. Cook for 3 minutes or until vegetables are tender. Stir in the tomato sauce and paste. Cook for 8-10 minutes or until heated through.
- Place fillets in an ungreased 11x7-in. baking dish; top with vegetable mixture. Bake, uncovered, at 350° for 20 minutes or until fish flakes easily with a fork. Sprinkle with cheese.
Nutrition Facts
1 each: 244 calories, 7g fat (2g saturated fat), 68mg cholesterol, 707mg sodium, 13g carbohydrate (6g sugars, 3g fiber), 32g protein.
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