Island white fish


Use your favorite white fish fillets for this recipe.


onion (medium sized, sweet onion, sliced)
bell pepper (green, large, sliced)
herbs (optional, Italian herbs)
1 clv
garlic (pressed)
1 cn
tomatoes (diced tomatoes, 14 oz can)
16 oz
fish fillets (firm, mild white fish fillets)
olive oil (or cooking spray)
1⁄4 t
1 pn
pepper (white pepper, it is milder)
olives (optional, large green olives, pitless, sliced)
zucchini (medium sized, peeled and sliced)


  1. Heat oven to 350°F if necessary.
  2. Mix together pressed garlic with the tomato, and season with herbs, if using.
  3. Spread the onion, bell pepper and zucchini slices in a baking dish.
  4. Spoon half tomato mixture over that, distribute evenly. Top with fish fillets.
  5. Brush fillets with cooking oil, or spray with cooking oil spray, and sprinkle with salt and pepper to your liking.
  6. Spoon the other half of tomato mixture over top of that.
  7. Cover with foil. Bake at 350°F for 25-30 minutes.


You can also wrap the fish in a layer of foil and cook it on the grill or over a campfire. Then you can keep our low fat diet even when going out.