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Fish Fillets in Wine Sauce

Make this recipe in foil so there is nothing to clean up! See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 15 minutes
  • 1 Tbsp olive oil
  • 1 cup mushrooms, sliced
  • ½ cup green onion, chopped
  • 1 clove garlic, minced
  • 12 oz fish fillets
  • 2 Tbsp blush wine
  • 2 medium tomatoes, peeled, cored, and sliced
  • ½ cup broccoli, chopped into tiny pieces
  • 2 Tbsp fresh parsley, snipped
  • Hungarian paprika (optional)
  • Lemon slices
In skillet, heat olive oil. Add mushrooms, onions, and garlic. Sauté for 1-2 minutes. Add wine, tomatoes, broccoli, parsley, and fish. Cover and simmer for 5-8 minutes or until fish flakes easily with fork. Remove fillets to warm platter. Pour tomato sauce over fish. Garnish with paprika and lemon wedges.
 
Serves: 5
 
¾ Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 130
Total Fat: 4.5g
Saturated Fat: 0.5g
% of Calories from Fat: 31%
% Calories from Sat Fat: 3.5%
Protein: 17g
Carbohydrates: 5g
Cholesterol: 35mg
Dietary Fiber: 2g
Sodium: 55mg
 
Each serving provides: An excellent source of vitamins A, K, and C, selenium and phosphorous, and a good source of vitamins B3, B6, and B12, potassium and magnesium.

Recipe courtesy of the University of Illinois Extension Recipes for Diabetes.
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