Baked Fish with Raisins and Pine Nuts
Why not get lots of vitamins and minerals along with your protein? Baked fish delivers lean protein (56% DV), but raisins, tomatoes and pine nuts help add vitamin B12, vitamin C and potassiumâ€¦not to mention great taste.
- 2 pounds fresh boneless cod or haddock fillets
- 2 tablespoons melted butter
- 1/2 teaspoon kosher salt
- 2 cloves garlic, chopped
- 2 tablespoons olive oil
- 2 cups (about 15-ounce can) diced canned tomatoes, drained
- 2 tablespoons pine nuts
- 1/4 cup Sun-Maid Natural Raisins
HEAT oven to 400° F.
PAT fish pieces with paper towels and place in a shallow roasting pan. Brush with butter and sprinkle with salt.
BAKE for 15 to 20 minutes until fish flakes easily with a fork.
HEAT garlic and olive oil in a saucepan until garlic is aromatic, about 3 minutes.
ADD tomatoes, pine nuts and raisins and stir until blended.
SERVE hot over baked fish.
Makes 6 servings.
Nutrients per Serving: Calories 259; Protein 28g; Fat 11.2g (Sat. Fat 3.4g); Carbohydrate 10g; Dietary Fiber 1.2g; Cholesterol 75mg; Sodium 405mg
Daily Values: Vitamin C 20% Vitamin A 6% Vitamin B12 22%