Fish Fillets in Wine Sauce

By 30 Minutes or Less
Make this recipe in foil so there is nothing to clean up!

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  • Prep Time: 15 minutes

Main Dishes

Serves: 5
Cups of Fruits & Vegetables per Serving: 3/4
Think Variety; Think Color: Red, White, Green


1 Tbsp olive oil

1 cup mushrooms, sliced 

1/2 cup green onion, chopped 

1 clove garlic, minced 

12 oz fish fillets

2 Tbsp blush wine

2 medium tomatoes, peeled, cored, and sliced 

1/2 cup broccoli, chopped into tiny pieces 

2 Tbsp fresh parsley, snipped 

Hungarian paprika (optional)

Lemon slices 


  1. In skillet, heat olive oil. Add mushrooms, onions, and garlic. Sauté for 1-2 minutes.
  2. Add wine, tomatoes, broccoli, parsley, and fish. Cover and simmer for 5-8 minutes or until fish flakes easily with fork.
  3. Remove fillets to warm platter. Pour tomato sauce over fish. Garnish with paprika and lemon wedges.

Nutritional Information

  • Calories:    130
  • Carbohydrates:    5g
  • Total Fat:    4.5g
  • Cholesterol:    35mg
  • Saturated Fat:   0.5g
  • Dietary Fiber:    2g
  • % of Calories from Fat:    31%
  • Sodium:    55 mg
  • Protein:    17g
  • Recipe Credit
  • Recipe courtesy of the University of Illinois Extension Recipes for Diabetes.



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