6 Servings
2 tablespoons lemon juice
vegetable oil spray
1/2 teaspoon white
pepper
2 tablespoons cornstarch, (optional)
2 1/2 pounds orange roughy, (6
fillets)
2 tablespoons olive oil
1 cup finely chopped onions
3 cloves garlic,
minced
3 tablespoons water
28 ounces plum tomatoes
1/2 cup dry white wine
10
ounces spinach, rinsed, stems removed
2 tablespoons finely chopped dill
2 tablespoons
finely chopped parsley
Preheat oven to 400 F. Rinse fish and pat dry. Set aside. Heat oil in a large
nonstick skillet over medium-high heat. Add onion and garlic and sauté' 2 minutes.
Add water and continue to cook, stirring constantly, until water evaporates. Stir
in tomatoes and crush with wooden spoon. Add wine. Cook uncovered over medium-high
heat 7 to 8 minutes to reduce mixture slightly. Add spinach, cover and cook 3 to
5 minutes, or until spinach is wilted. Remove from heat and add herbs and lemon juice.
Set aside. Cover dish with foil and bake 15 to 18 minutes, or until fish flakes
easily with fork. If a thicker sauce is desired, remove fillets to a warmed platter.
Pour sauce into a nonstick skillet and blend in 2 tablespoons cornstarch combined
with 2 tablespoons water. Bring to a boil, remove from heat and pour over fish.
Amount Per Serving
Calories 229 Calories from Fat 71
Percent Total Calories
From:
Fat 31% Protein 42% Carb. 21%
Nutrient Amount per Serving Value
Total Fat 8 g 12%
Saturated Fat 1 g 6%
Cholesterol 28 mg 9%
Sodium 145 mg 6%
Total Carbohydrate 12 g 4%
Dietary Fiber 2 g 7%
Sugars 0 g
Protein 24 g
Vitamin A 84% Vitamin C 73% Calcium 0% Iron 18%
