Sole In Fresh Tomato Basil Wine Sauce

I’m sure I’ve mentioned it in previous posts but my boyfriend is one of those types that says he dislikes something … until it’s put in front of him. Tomatoes for one. He hates tomato sauces, marinara sauce, or any time I cook with diced tomatoes (which is often), but he only hates them until he eats them, then they’re “good” “decent” or “tasty”. Fish is the other one. He doesn’t like bland, tasteless fish but he doesn’t like super fishy fish either. Sole is a good midpoint so I made some tonight. When I told him what I was making, his response was “sad”. Really boyfriend? Sad? You’re sad that you’re coming home to a delicious home cooked meal? Huh, interesting. So, just to spite him, I cooked the fish in tomato sauce. It was delicious and I got a “tasty” out of the deal. He’s a master of mixed messages.

Fish in Tomato Basil Wine Sauce

1 Onion – Quarteered and Sliced
1 Green Pepper – Cut into thin strips
1 clove Garlic – Minced
1 tbsp Vegetable Oil
1 14 oz can Stewed or Diced Tomatoes – Low Sodium
1 8oz can Tomato Sauce – Low Sodium
2 tbsp Dry White Wine or White Cooking Sherry
3 large Basil Leaves – Finely Chopped or 1 tsp Dried Basil
1 lb Fish Filets of your choice of fish
Salt & Pepper to taste

Fish in Tomato Basil Wine Sauce c

– Heat oil in large, deep saucepan or stockpot.
– Saute onion, green pepper and garlic until onions start to soften.
– Add stewed tomatoes, tomato sauce, white wine and basil. Bring to a low simmer and let simmer, covered for 15 minutes.
– Lay fish on top of tomatoes and spoon hot tomato mixture over top until they’re covered. Cook for 15 minutes.
– Serve.

Serves – 4
Weight Watchers points per serving – 5
Calories – 229.9
Fat – 5g
Fibre – 2.7g
Sodium – 628.4mg
Carbohydrates – 13.8g
Protein – 28.7g


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