Herbed Tomato Fish Bake Recipe

Herbed Tomato Fish Bake Recipe photo by Taste of Home

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Linda Buiter of Lansing, Illinois shared the recipe for this easy fish bake. "We especially appreciate Italian cuisine with a healthy flair," she writes. "This fish gets a little tartness from the lemon. I like to serve it alongside risotto and steamed broccoli."

This recipe is:

Quick

Diabetic Friendly

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Herbed Tomato Fish Bake Recipe

Prep/Total Time: 30 min.

Yield: 2 Servings

15 15 30

Ingredients

3/4 pound cod, haddock or orange roughy fillets
1/3 cup canned Italian diced tomatoes, drained
3 tablespoons chopped green pepper
1 tablespoon finely chopped onion
1-1/2 teaspoons lemon juice
1/2 teaspoon honey
1/8 teaspoon salt
1/8 teaspoon dried marjoram
1/8 teaspoon hot pepper sauce, optional
3 teaspoons minced fresh basil, divided

Directions

Place the fillets in a 1-qt. baking dish coated with cooking spray. Combine the next eight ingredients. Pour over fillets. Sprinkle with 2 teaspoons basil. Bake, uncovered, at 400° for 15-20 minutes or until fish flakes easily with a fork. Sprinkle with remaining basil. Yield: 2 servings.

Nutritional Facts 1 serving equals 160 calories, 1 g fat (trace saturated fat), 73 mg cholesterol, 301 mg sodium, 5 g carbohydrate, 1 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.

Originally published as Herbed Tomato Fish Bake in Cooking for 2 Spring 2005, p18