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Tuesday, April 14, 2009

Recipe: Roasted Fish Catalan

Are you looking for something new and exciting to do with your fish? Try this easy and tasty recipe that just tops the calorie count at 205 calories per serving while delivering 25 grams of heart-healthy protein. Great recipe for Day 4 of the 5 Day Pouch Test. And don't forget, you can always get great ideas in the Neighborhood Community Kitchen.

Roasted Fish Catalan

2 teaspoons olive oil
1 large onion, thinly sliced
1/4 cup dry white wine
2 cloves garlic, finely chopped
1 (14-ounce) can diced tomatoes
8 black olives, chopped (Kalamata are delicious here)
1/4 teaspoon dried oregano
1/4 teaspoon freshly grated orange zest
salt and pepper to taste
1 pound thick-cut, firm-fleshed fish fillets, such as halibut, mahi-mahi or cod

Preheat oven to 450F.

In a large nonstick skillet, heat oil over medium-high heat. Add onion and saute' until lightly browned, about 5 minutes. Add wine and garlic and simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Adjust seasoning with salt and pepper.

Cut fish into 4 pieces and season with salt and pepper. Arrange in a single layer in a pie pan or baking dish. Spoon tomato mixture over fish.

Bake for about 15 minutes, or until opaque in the center. Serve immediately.

Serves 4. Per serving: 205 calories, 25g protein, 6g fat, 11g carbohydrate and 2g dietary fiber.

Treat yourself to more great LivingAfterWLS Fish & Shellfish Recipes

1 comment:

PinKy said...

WOW, this was an awesome dish! It was so satisfying I didnt even need a salad. I felt like I was eating out tonight. Thanks.

Jennifer (aka, Coffee Girl)