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Spanish Fish Recipe

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These flaky fish fillets from Pix Stidham of Exeter, California get plenty of fresh flavor from onions and tomato, plus a little zip from cayenne pepper. "This recipe is particular favorite of my family's" Pix notes. "The fish doesn't get dry...it's moist and delicious."

This recipe is:

Healthy

Diabetic Friendly

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Spanish Fish Recipe

Prep: 10 min. Bake: 40 min.

Yield: 6 Servings

10 40 50

Ingredients

1 tablespoon olive oil
1 large onion, thinly sliced
2 tablespoons diced pimientos
6 sea bass or halibut fillets (6 ounces each)
1-1/4 teaspoons salt
1/4 teaspoon ground mace
1/4 teaspoon cayenne pepper
1/4 teaspoon pepper
6 thick slices tomato
1 cup thinly sliced fresh mushrooms
3 tablespoons chopped green onions
1/4 cup white wine or chicken broth
4-1/2 teaspoons butter
1/2 cup dry bread crumbs

Directions

Brush oil onto bottom of a 13-in. x 9-in. baking dish; top with onion and pimientos. Pat fish dry. Combine the salt, mace, cayenne and pepper; sprinkle over both sides of fish.
Arrange fish over onions and pimientos. Top each fillet with a tomato slice; sprinkle with mushrooms and green onions. Pour wine over fish and vegetables.
In a nonstick skillet, melt butter; add bread crumbs. Cook and stir over medium heat until lightly browned. Sprinkle over fish.
Cover and bake at 350° for 20 minutes. Uncover and bake 20-25 minutes longer or until fish flakes easily with a fork. Yield: 6 servings.

Nutritional Facts 1 serving equals 251 calories, 9 g fat (3 g saturated fat), 68 mg cholesterol, 700 mg sodium, 11 g carbohydrate, 1 g fiber, 29 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat, 1/2 starch.

Originally published as Spanish Fish in Light & Tasty December/January 2004, p45

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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