Herbed Tomato Fish Bake

Name: Herbed Tomato Fish Bake
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings.
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

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."

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.

Nutrition Facts

6 ounce-weight: 160 calories, 1g fat (0 saturated fat), 73mg cholesterol, 301mg sodium, 5g carbohydrate (0 sugars, 1g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.

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