Lo-Cal Fish Recipe

We have been trying to eat more fish lately. While I keep hearing the siren call of those French recipes with creme-based sauces, I have really been looking for (and experimenting with) fish recipes that are a little lower in fat.

Added to that is the challenge that my wife is not a fish lover and does not like fish that tastes ‘fishy’. The local supermarket frequently has fish that is pretty fresh – at least as ‘fresh’ as you can expect a supermarket chain to be able to get in the middle of the Sonoran Desert. I’ve prepared a couple of different fresh trouts (steelhead and rainbow) and some fresh sole, and my wife approved of all three.

Sometimes however, the freshest of fish is not available. In those cases, I think that I need to prepare the fish with a very flavorful sauce that overpowers the fish. The Gilroy Garlic Festival Association to the rescue! If you love garlic then you owe it to yourself to get a copy of their Garlic Lover’s Cookbook I picked up a copy at Plate It Up! because it contains several seafond recipes that are low in fat. This recipe is based upon Fillets Neapolitan:

Any white fish fillets
Salt
Freshly ground black pepper
1/4 cup olive oil
1 cup chopped onion
1 8oz can tomato sauce
1 6oz can tomato paste
2 teaspoons parsley flakes
1/2 teaspoon sugar
1/2 teaspoon garlic powder
1/2 teaspoon Italian seasoning
1 cup dry white wine

Preheat the oven to 200F. Place an empty plate in the oven.

Salt and pepper the fillets then dredge them in flour. Heat the olive oil over medium-high heat in a saute pan. When the oil is hot saute the fillets until lightly browned on both sides and almost cooked through.

Remove the fillets from the saute pan, place them on the preheated plate, tent with foil, and put them in the oven to keep warm.

Add the onions to the pan and saute until translucent. Add the wine to the pan and deglaze. Add the tomato sauce, tomato paste, parsley flakes, sugar, garlic powder, and Italian seasoning. Simmer for 5 minutes or until the sauce thickens a llittle. If the sauce starts to get too thick then add a little more wine.

Put the fish back into the pan and let it simmer in the sauce for an additional 5 minutes.

Even the fish-haters in your family will love it.