Serves: 4
Total Calories: 111

1 pound cod filet, orange roughy or other medium-fat fish (about 1/2 inch thick)
1 cup chopped tomato (about 1 large)
1/2 cup , chopped green pepper, (about 1 small)
1/4 cup chopped onion (about 1 small)
2 tablespoons finely chopped fresh cilantro or parsley
1/4 teaspoon salt
1/4 cup dry white wine or chicken broth

If fish fillets are large, cut into 4 serving pieces. Spray 10-inch nonstick skillet with nonstick cooking spray. Heat over medium heat. Arrange fish in single layer in skillet. Cook uncovered 4 to 6 minutes, turning once, until fish flakes easily with fork. Remove fish to warm platter keep warm. Cook remaining ingredients except wine in skillet over medium heat 3 to 5 minutes, stirring frequently, until bell pepper and onion are crisp-tender. Stir in wine. Heat until hot. Spoon tomato mixture over fish.
1 Serving: Calories 135 (Calories from Fat 20) Fat 2g (Saturated 1g) Cholesterol 40mg Sodium 210mg Carbohydrate 6g (Dietary Fiber 1g) Protein 24g.

From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutritional Facts:

Serves: 4
Total Calories: 111
Calories from Fat: 0

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