Baked Orange Roughy with Tomatoes and Herbs(Diabetic Gourmet)

½ cups chopped onion
2 cloves garlic, minced
1 teaspoon margarine
1 large tomato, seeded and chopped
½ teaspoon salt
1/8 teaspoon freshly ground pepper
1 teaspoon chopped fresh oregano or ¼ teaspoon dried oregano1 teaspoon chopped fresh thyme or ¼ teaspoon dried thyme
4 Orange Roughy fillets (1 lb. total) thawed if frozen
½ cup dry white wine
2 Tablespoons tomato paste


Preheat the oven to 350 degrees F. Prepare an oven proof skillet with nonstick pan spray. In the skillet over medium heat, sauté the onion and garlic in the margarine until soft, about 5 minutes. Stir in the tomato and seasonings. Cover and simmer for 5 minutes. Place the fish in the skillet; cover with the sauce and pour the wine over thefish. Cover and bake for 15 – 20 minutes or until the fish flakes with a fork. Remove the fish to a heated platter. Simmer the sauce in the skillet until reduced to 2/3 cup. Stir in the tomato paste, reheat, and pour over the fish.

Nutritional Info Per Serving:
Calories 123
Protein 18g
Sodium 384mg
Cholesterol 23mg
Fat 2g
Carbohydrates 7g
Exchanges: 1 vegetable, 3 very lean meat