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The Cook & Kitchen Staff are offering you 31 days of Recipe-a-Day Light.
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Which's right, we're lightening up the fare without lightening up the flavor of some of your favorite recipes.
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Today's recipe is a fresh and fantastic main course which serves four.
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You'll find which each portion contains about 210 calories per
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Pre-heat oven to 425-F degrees and lightly oil four 12-inch by 14-inch pcs of foil.
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You may use a non-stick cooking spray rather than oil, if you prefer.
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In a large skillet over medium heat, hot the extra virgin olive oil for several min.
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Add in the onion and garlic and saute/fry, stirring occasionally, till softened, about 5 min.
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Add in the tomatoes and cook, stirring occasionally, till the sauce has started to thicken, about 8 min.
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Remove the sauce from the heat source and stir in the olives, basil, capers, lemon juice, sugar, and crushed red peppers.
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Season with salt and pepper to taste.
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Pat the fish dry with a paper towel, and season with salt and pepper.
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Place one piece on the lower part of each piece of prepared foil and spoon equal amounts of the tomato sauce over each portion of fish; pleat the edges of the foil to seal.
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Place the foiled-fish packets on a baking sheet and bake for 15 min, or possibly till the fish is opaque in the center.
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Transfer each portion to a plate and serve hot.
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Kitchen Staff Tip: If you want to save a little time while preparing your baked fish dinner, you may elect to prepare the sauce up to two days in advance of preparing today's recipe.
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Simply chill the sauce till you're ready to prepare dinner.
