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Ингредиенты
- 1 lb Halibut, Monkfish or possibly Tuna Fish Fillets, cut into 4 portions
- 1 Tbsp. Extra virgin olive oil
- 1 med Onion, finely minced
- 2 x Cloves Garlic, chopped
- 4 lrg Plum or possibly Romano Tomatoes, peeled, seeded, and minced, (may substitute 1 14-ounce. can Plum Tomatoes)
- 1/4 c. Black Olives, pitted and minced
- 1 Tbsp. Fresh Basil, minced
- 1 Tbsp. Capers, rinsed and minced
- 1 tsp Fresh Lemon Juice
- 1 pch Granulated sugar
- 1 pch Crushed Red Peppers Salt & freshly grnd Black Pepper to Taste
Инструкции
- The Cook & Kitchen Staff are offering you 31 days of Recipe-a-Day Light. Which's right, we're lightening up the fare without lightening up the flavor of some of your favorite recipes.
- Today's recipe is a fresh and fantastic main course which serves four.
- You'll find which each portion contains about 210 calories per
- Pre-heat oven to 425-F degrees and lightly oil four 12-inch by 14-inch pcs of foil. You may use a non-stick cooking spray rather than oil, if you prefer.
- In a large skillet over medium heat, hot the extra virgin olive oil for several min. Add in the onion and garlic and saute/fry, stirring occasionally, till softened, about 5 min.
- Add in the tomatoes and cook, stirring occasionally, till the sauce has started to thicken, about 8 min. Remove the sauce from the heat source and stir in the olives, basil, capers, lemon juice, sugar, and crushed red peppers. Season with salt and pepper to taste.
- Pat the fish dry with a paper towel, and season with salt and pepper.
- Place one piece on the lower part of each piece of prepared foil and spoon equal amounts of the tomato sauce over each portion of fish; pleat the edges of the foil to seal. Place the foiled-fish packets on a baking sheet and bake for 15 min, or possibly till the fish is opaque in the center. Transfer each portion to a plate and serve hot.
- Kitchen Staff Tip: If you want to save a little time while preparing your baked fish dinner, you may elect to prepare the sauce up to two days in advance of preparing today's recipe. Simply chill the sauce till you're ready to prepare dinner.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 160g | |
| Recipe makes 4 servings | |
| Calories 288 | |
| Calories from Fat 175 | 61% |
| Total Fat 19.52g | 24% |
| Saturated Fat 2.72g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 36mg | 12% |
| Sodium 127mg | 5% |
| Potassium 556mg | 16% |
| Total Carbs 3.23g | 1% |
| Dietary Fiber 0.5g | 2% |
| Sugars 1.37g | 1% |
| Protein 24.02g | 38% |
