I make this quick and easy dish when I crave something elegant with a French flair that is also light and low-cal. You can make this dish in mere minutes, yet it is elegant enough for company.
I often make it with frozen Norwegian cod fillets. I adore this fabulous fish. The type I buy taste as good as fresh. They are flash-frozen and vacuum-packed. We buy lots of fresh fish, but I adore cod. This it the best I have found. Norwegian cod is not endangered and very healthful. It is low in fat high Vitamins A, D, and E, as well as fatty acid Omega three. It also has safe levels of mercury. But most important of all, it is delicious!
This recipe serves two, but it can be multiplied easily. It makes its own elegant wine sauce. Serve it with rice or quick-cook couscous, with green beans or asparagus.
Two fish filets – seasoned with salt and pepper
2 French shallots or half a sweet onion
1 large clove of minced garlic
1 small chopped, seeded roma tomato or ¼ cup of halved cherry or grape tomatoes
Sauté quickly and place on top of slightly-seasoned fillets
Optional: 1 tsp. sweet dried oregano, but do not use if it is old or bitter.
Place the ingredients in a shallow glass pan.
Pour white wine over to just cover fish. Use any good dry white wine.
Add 1 tbsp good oil or 1 tbsp. butter. Cover tightly with foil and bake at 350f/190c for 25 minutes, or until the fish is just done. It makes its own sauce. The timing is for fillets that are about 1 inch thick. If you use thinner fillets, check your fish after 10 minutes so it will not over cook. This recipe works well with halibut, or flounder.
Optional: Top with finely-shredded fresh basil or chopped parsley.