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Fish Fillets in Wine Sauce 

Make this recipe in foil so there is nothing to clean up!

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Main Dishes

Think Variety; Think Color: Red White Green

Preparation time: 15 minutes

Serves: 5

Cups of Fruits and Vegetables per Serving: ¾


1 Tbsp olive oil

1 cup mushrooms, sliced 

½ cup green onion, chopped 

1 clove garlic, minced 

12 oz fish fillets

2 Tbsp blush wine

2 medium tomatoes, peeled, cored, and sliced 

½ 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.

Credit: Recipe courtesy of the University of Illinois Extension Recipes for Diabetes.

Nutritional Information per Serving
Calories: 130 Carbohydrates: 5g
Total Fat: 4.5g Cholesterol: 35mg
Saturated Fat: 0.5g Dietary Fiber: 2g
% of Calories from Fat: 31% Sodium: 55mg
Protein: 17g  



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