Blue Fish In Tomato Sauce

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 213.1
  • Total Fat: 10.4 g
  • Cholesterol: 68.9 mg
  • Sodium: 119.2 mg
  • Total Carbs: 3.8 g
  • Dietary Fiber: 0.9 g
  • Protein: 24.2 g

View full nutritional breakdown of Blue Fish In Tomato Sauce calories by ingredient
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Introduction

Blue fish is a very inexpensive fish, but many people do not like it because it is very strong smelling and tasting if not prepared carefully. My DH used to go fishing for Blue and ate it a lot growing up. He thought this was very good. Blue fish is a very inexpensive fish, but many people do not like it because it is very strong smelling and tasting if not prepared carefully. My DH used to go fishing for Blue and ate it a lot growing up. He thought this was very good.
Number of Servings: 6

Ingredients

    1 lb. blue fish (mine was 6 fillets)
    1/2 cup red onion, chopped
    3 tsp. crushed garlic
    2 Tbsp. olive oil
    1 14 oz. can diced tomatoes
    1/4 cup green bell peppers, chopped
    1 oz. red wine
    1/4 tsp. crushed red pepper
    1/2 tsp. Italian seasoning blend
    salt & pepper to taste

Tips

I soaked the fillets for about 8 hours in milk, then rinsed them and patted them dry prior to cooking. This helps make the fish a little less strong.

You can bake this in a 350 degree oven instead of on the stove top, if you prefer. I have a beautiful covered saute pan that worked nicely on top of the stove.

I served this with rice.


Directions

Heat olive oil in non stick saute pan then add onion, green pepper and garlic. Saute until onion is translucent (about 5 minutes), then add seasonings (crushed red pepper, Italian seasoning blend, salt & pepper). Next add can of diced tomatoes and some red wine. Bring to a good simmer and cook for about 10 minutes or so, until all the flavors are blended. Place the fish skin side down in the pan and spoon some of the sauce over them. Cover and continue to simmer about 25 minutes, or until the fish is cooked through.

Serving Size: makes 6 fillets of fish (1lb.) 1 fillet = 1 serving

Number of Servings: 6

Recipe submitted by SparkPeople user LINDAJ0621.

TAGS:  Fish |

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