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There is no sincerer love than the love of Italian food
INGREDIENTS
- 3 Tablespoons Olive Oil
- 1 Small Onion, Finely Chopped
- 2 Garlic Clove, Minced
- 1 Carrot, Finely Chopped
- 1 Celery Stick, Finely Chopped
- 2 Cups Cherry Tomatoes, Halved
- 1 1/2 Cups Dry White Wine
- 3 Tablespoons Finely Chopped Fresh Parsly
- 2 Tablespoons Finely Chopped Fresh Basil
- 3 Tablespoons Capers
- Salt & Pepper
- Dash Of Red Pepper Flakes (Or 1/2 Hot Red Pepper Finely Chopped)
- 2 Pounds Whitefish Fillets (See Notes Above)
TO GARNISH:
- 1/4 Cup Fresh, Chopped Parsley
- 2 Teaspoons Coarsely Grated Lemon Zest
INSTRUCTIONS
- Heat the oven to 400 degrees F.
- In a heavy, ovenproof pan, heat the oil.
- Add the onion, celery, carrot and garlic, and cook until it is tender.
- Add the wine, parsely, basil, seasonings, capers and tomatoes, and bring to a boil.
- Add the fish fillets, and spoon some of the hot vegetables over them and then bake in the preheated oven for about 20 minutes, or until the fillets are completely cooked.
- Taste once more, and adjust seasonings if needed.
- Serve the fillets in individual bowls, and spoon a good helping of the tomato mixture into each bowl.
- Sprinkle each dish with the fresh parsley and lemon, and serve with some good crusty bread to soak up the tasty juices.
YIELD: 4 SERVING SIZE: 1 fillet plus veggies
Amount Per Serving:
CALORIES: 589
TOTAL FAT: 28g
SATURATED FAT: 4g
TRANS FAT: 0g
UNSATURATED FAT: 21g
CHOLESTEROL: 175mg
SODIUM: 400mg
CARBOHYDRATES: 11g
FIBER: 2g
SUGAR: 5g
PROTEIN: 57g
