2 lbs. White fish
½ onion, chopped
1 cup slice mushrooms
1 tbsp. canola or olive oil
½ cup unsalted tomato sauce
¼ cup white wine or water
½ tsp. Italian seasoning or oregano leaves
1 pkg. frozen peas (10 oz)
1. Preheat oven to 350’F. Place fish in baking dish.
2. Sauté onions and mushrooms in oil. Ad tomato sauce and spoon over fish. Sprinkle with wine or water and seasoning.
3. Bake for 20-30 minutes until fish flakes easily with a fork. If desired, add frozen peas before baking.
Per serving: 320 calories, 6.4g fat, 1.1 sat fat, 120 mg cholesterol, 14g carbohydrate, 47g protein, 3g fiber, 2 mg iron, 11.5 mg vitamin C