Pizza Baked Fish
Not a huge fan of fish but trying to introduce more to your diet? This recipe is a wonderful way to explore the flavors of fish mixed with foods your taste buds are familiar with.
½ pound sliced fresh mushrooms, divided
⅔ cup chopped onion
½ teaspoon minced garlic
¾ cup water
½ cup tomato paste
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
¼ teaspoon sugar
⅛ teaspoon crushed red pepper flakes
Salt and pepper
2 pounds red snapper fillets or fish of choice
1 green bell pepper, seeded and sliced into rings
1 cup shredded part-skim Mozzarella cheese
1. Preheat the oven to 400°F.
2. In a non-stick skillet, combine half the mushrooms, the onion, and the garlic, and sauté over medium heat until tender, about 5 minutes. Add the water, tomato paste, basil, oregano, sugar, red pepper flakes, salt, and pepper. Bring to a boil, reduce heat, and simmer, uncovered, for 5 minutes, stirring occasionally. Remove from heat.
3. Place the fish in a 2-quart oblong baking dish coated with nonstick cooking spray. Season with salt and pepper, and pour the sauce over the fish. Top with the remaining mushrooms and the green pepper rings. Bake the fish for 15 minutes. Sprinkle with Mozzarella, and continue baking for 5 minutes, or until the fish flakes with a fork and the cheese is melted. Serve immediately.
Total Fat: 5 g
Sat: 2 g
Protein: 38 g
Carb: 10 g
Fiber: 3 g
Cholesterol: 67 mg
Sodium: 204 mg