Baked Fish in Vegetable Sauce
|Fish fillets/Steaks||2 1⁄2 Pound (Halibut, Ling Cod. Rockfish, Swordfish, Or Turbot, Each About 1 Inch Thick)|
|Butter/Margarine / olive oil||4 Tablespoon|
|Onion||1 Large, finely chopped|
|Garlic||2 Clove (10 gm), pressed / minced|
|Finely chopped carrots/Celery||1 Cup (16 tbs)|
|Minced parsley||1⁄4 Cup (4 tbs)|
|Oregano leaves||1 1⁄2 Teaspoon|
|Dry basil leaves||1 1⁄2 Teaspoon|
|Regular strength chicken broth||1⁄2 Cup (8 tbs)|
|Dry white wine/Regular-strength chicken broth||1⁄2 Cup (8 tbs)|
|Canned italian style tomatoes||28 Ounce (1 Can)|
|Lemon juice||3 Tablespoon|
Cut fish into serving-size pieces; place in a greased 10 by 15-inch baking pan and set aside.
In a wide frying pan over medium heat, melt butter.
Add onion and garlic and cook, stirring occasionally, until onion is soft.
Stir in carrots, celery, parsley, basil, oregano, bay leaf, and broth.
Bring to a boil; then cover, reduce heat, and simmer until vegetables are tender (about 10 minutes).
Add wine and tomatoes (break up with a spoon) and their liquid.
Increase heat to medium-high and cook, stirring, until sauce is thick.
Season to taste with salt, pepper, and lemon juice.
Spoon sauce over and around fish in pan.
Bake, uncovered, in a 375° oven for 20 to 25 minutes or until flesh inside is just opaque when fish is prodded in thickest portion with a fork.
Transfer fish to a platter; spoon sauce over and around fish.
Garnish with parsley sprigs.
Serving size: Complete recipe
Calories 1942 Calories from Fat 658
% Daily Value*
Total Fat 75 g115.2%
Saturated Fat 31.1 g155.4%
Trans Fat 0 g
Cholesterol 879 mg293%
Sodium 3253 mg135.5%
Total Carbohydrates 94 g31.3%
Dietary Fiber 20.3 g81.2%
Sugars 43.5 g
Protein 215 g430.7%
Vitamin A 611.9% Vitamin C 351.4%
Calcium 109.5% Iron 35.2%
*Based on a 2000 Calorie diet