Eat– for Good Health

Having been in Boston for the last four days (with my husband, visiting our daughter Marla, and meeting her wonderful (!) boyfriend Jonathan, I did my best to order healthy entres.  One of my favorites (at Legal Seafood) was scrod baked with a Mediterranean-seasoned slice of tomato on top– delicious at 175 calories per serving.  Ingredients are below for four servings, 4 oz fish each.  Serve over rice.  At the restaurant rice was white, but at home I will serve this over brown or wild rice, adding more vegetables such as carrots, mushrooms and peppers.  The small amount of white wine adds a lovely flavor, and the alcohol bakes off.  If you are on the Gold Standard of Thin plan, don’t drink alcohol– we relax and tend to overeat.  Just cook with it!

Sea Bass Served with White wine
2 tsp olive oil
1 large onion, sliced
1 can (16 oz)   whole tomatoes reserving juice (or sliced fresh is my preference)
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice, from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed
to taste black pepper
1 lb fish fillets (scrod, sole, flounder, or sea perch)


  1. Heat oil in large nonstick skillet. Add onion, and saute overmoderate In In Heat fresh sliced tomatoes about 5 minutes or until soft. Add all remaining ingredients except fish.  Stir well and simmer 30 minutes, uncovered.  Arrange fish in 10×6-inch baking dish; cover with sauce or arrange sliced tomatoes over fish.  Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.

12 thoughts on “Eat– for Good Health

  1. Both of us are crazy about him, first because he respects his own family so much. His parents live in the state of Washington with his five younger siblings, and he visits them when he can, but he regularly sees his aunt and uncle who live closer in Dartmouth and also his grandmother who lives in Boston. Jonathan graduated from Northeastern in software engineering and has a responsible job in Boston. Marla tells us he keeps track of all expenditures in Excel!

  2. Jonathan told Marla he is agnostic. Marla considers herself very Catholic, she says, but none of us including her care about the religion of other people. It’s what they do and believe to be important in their hearts that matters.

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