Baked Orange Roughy with Tomatoes and Herbs - 7g Carbs, 1g Fiber, 3g Sugars

Baked Orange Roughy with Tomatoes and Herbs - 7g Carbs, 1g Fiber, 3g Sugars

1/2 cups chopped onion
2 cloves garlic, minced
1 tsp margarine
1 large tomato, seeded and chopped
1/2 tsp salt
1 tsp chopped fresh oregano OR 1/4 tsp dried oregano
1 tsp chopped fresh thyme OR 1/4 tsp dried thyme
1/8 tsp freshly ground pepper
4 orange roughy fillets (1 lb total), thawed if frozen
1/2 cup dry white wine
2 Tbsp tomato paste

Preheat the oven to 350 degrees F. Prepare an ovenproof skillet with nonstick pan spray. In the skillet over medium heat, saute the onion and garlic in the margarine until soft, about 5 minutes. Stir in the tomato and seasonings. Cover and simmer for 5 minutes. Place the fish in the skillet; cover with the sauce and pour the wine over the fish. Cover and bake for 15 to 20 minutes, or until the fish flakes with a fork. Remove the fish to a heated platter. Simmer the sauce in the skillet until reduced to 2/3 cup. Stir in the tomato paste, reheat, and pour over the fish.

Serves: 4
Serving Size: 3 1/2 oz fish plus 3 Tbsp sauce
Nutrition per Serving: 123 Calories, 2g Fat, 23mg Cholesterol, 384mg Sodium, 18g Protein, 7g Carbs, 1g Dietary Fiber, 3g Sugars
Exchanges: 1 Vegetable, 3 Very Lean Meat