from Chow Bella
1 tsp extra virgin olive oil
1/4 medium onion, diced
2 cloves garlic, minced
2 tbsp dry white wine
1 cup diced fresh tomato
1 tbsp drained capers
1/8 tsp dried oregano
2 4-oz grouper fillets
salt and pepper, to taste
non-stick cooking spray
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1. Preheat oven to 450 degrees F.
2. Heat the oil in a medium non-stick skillet over medium heat.
3. Add the onion and saute until the onions are transluscent.
4. Add the garlic and wine and cook until the wine is almost completely evaporated and the garlic is fragrant. 5. Add the onion, capers, oregano, and some salt and pepper and simmer for about 2 minutes, or until the tomatoes are softened.
6. Spra a small, non-reactive dish such as a glass pie plate with non-stick cooking spray. Add the fish fillets to the plate and season with salt and pepper; pour over the tomato sauce.
7. Bake the fish for 12-15 minutes until opaque.
Servings per recipe:2
Per serving:
Calories:191
Fat: 3.9 g
Saturated fat: 0.7 g
Cholesterol: 53 mg
Sodium: 193 mg
Carbohydrates: 5.9 g
Fiber: 1.4 g
Sugar: 2.7 g
Protein: 29.3 g