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Ingredients
4 swordfish, blue eye cod or haddock steaks 1 onion, sliced 3 tablespoons chopped fresh flat leaf parsley 2 tablespoons capers 2 teaspoons finely grated lemon rind crushed black peppercorns 1/2 cup/125 mL/4 fl oz white wine 1/2 cup/125 mL/4 fl oz fish stock or water.

Instructions
561 kilojoules 134 Calories per serve Low Fibre Low Fat Negligible carbohydrate Oven temperature 200°C, 400°F, Gas 6 1. Place fish in a nonstick baking dish and scatter with onion, parsley, capers, lemon rind and black pepper to taste. Combine wine and stock or water and pour over fish. 2. Cover and bake for 10 minutes or until fish flakes when tested with a fork. To serve, place fish on serving plates and spoon over some of the pan juices. Serves 4 Serving suggestion: Hot Potato Salad - boil or microwave 500 g/l lb new potatoes until tender, drain and place in bowl. Add 2 tablespoons no-oil mayonnaise, 1 tablespoon chopped fresh dill and ground black pepper to taste and toss to combine. Fish is a great food for the slimmer and health-conscious. It is low in kilojoules (calories), fat and cholesterol and is rich in the important Omega-3 fats. Health professionals recommend eating fish at least three times a week - include fresh, frozen and canned for variety and remember to choose low-fat cooking techniques.