ITALIAN ORANGE ROUGHY

Italian Orange Roughy image

Provided by healthy mamma

Categories Weeknight

Time 20m

Yield 4-6 serving(s)

Number Of Ingredients 8

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4 pieces orange roughy or 4 pieces similar white fish
1 (14 ounce) can Italian stewed tomatoes
1/2 cup dry white wine (chicken broth can be substituted)
salt & pepper
1 small yellow onion
drizzle extra virgin olive oil
1 teaspoon dried oregano
1 box couscous, to serve the fish over

Steps:

heat non-stick skillet over med-high heat.
drizzle EVOO around pan.
saute chopped onion for about 3 minutes.
push onion to side of pan, use more EVOO if necessary,.
place DRY fish in pan, sprinkle w s & p.
cook for 2 minutes on each side over med-high heat to sear fish.
add white wine, this will release the fish from the pan, scrape bottom of pan w a spatula to deglaze.
Turn heat down to LOW, add tomatoes & oregeno, cook covered for about 3 more minutes. Do not overcook fish!
*Serve with couscous and sauteed spinach to complete meal.

Nutrition Facts : Calories 58.3, Fat 0.2, Sodium 221.3, Carbohydrate 8.8, Fiber 1.3, Sugar 5.4, Protein 1.1