Foiled Fish

1 ½ cups fresh mushrooms, sliced
½ cup onion, chopped
1 tsp. olive oil
2 Tbsp. dry white wine
½ tsp. thyme, crushed
1/8 tsp. pepper
1 cup tomato, chopped
1 lb. skinless tilapia, cod, haddock or perch

Sauté mushrooms and onions in oil in a large skillet just until onion is tender.  Add remaining ingredients, except for fish.

Cut piece of heavy-duty aluminum foil twice the length of a baking pan.  Place foil in pan and spray with vegetable cooking spray.  Arrange fish in single layer on foil.  Top each fillet with equal portions of vegetable mixture.  Bring foil up over fish and close all edges with tight double folds.

Bake at 350°F for 10-15 minutes or just until fish flakes easily.

Note:  Use white drinking wine instead of cooking wine, since cooking type is high in sodium.

Yield: 4 servings

PER SERVING:     
CALORIES: 167     
FAT: 2.5g            SATURATED FAT: 0.3g
SODIUM: 109mg
CARBOHYDRATE: 7g       
PROTEIN: 28g     
FIBER: 1.8g
CHOLESTEROL: 53mg

WeightWatchers Points:  3

Diabetic Exchange: 4 very lean meat,1/2 carbohydrate

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