Food You Can Eat: Heart Healthy White Fish or Chicken

Easy and not too shabby!

Those of you with kids who played sports may remember the “team meal”, where all parents were asked to bring “Italian” chicken breasts, which were basically chicken baked with powdered Italian dressing mixed with oil and water. This recipe vaguely reminds of that, but it is better, and more versatile, I think?


  • White fish or chicken, about 1 pound cut into 2-3 inch strips
  • 1 cup dry white wine
  • 1 tablespoon each: onion powder, oregano, dill, garlic powder, basil, and any other dried spice of choice.
  • Salt and pepper to taste.
  •  1/2 cup yogurt, sour cream, mayonnaise, oil, or heavy cream – seriously, you just want a viscous fluid.


  • Pour the wine in a baking dish.
  • Add the fillets of fish or chicken.
  • Salt and pepper to taste.
  • Mix the spices into the fluid of choice (I used fat free sour cream).
  • Paint the spice mixture on top of the fish/chicken. Use it all, it bakes down/is absorbed a bit.
  • Pop it in a 350-degree oven and bake 20-30 minutes; check for doneness.


  • The fish/chicken should maintain moistness by poaching in the wine whilst baking.
  • The homemade spice mixture has far less sodium that premade versions.
  • If I wasn’t trying for healthier cooking, I would have gone with the mayo or heavy cream as the herb “paint”.
About Elliecoo 522 Articles
Four dogs, one partner. The dogs win.


  1. i should cook this for myself this weekend

    as im home alone and can cook whatever i want

    unfortunately that probably means take out coz to cook for one

      • i do agree with that….but its been my night off for a whiles now…i only cook when the daughter isnt here nowadays

        so weekends normally

        but just me this weekend…so meh….im kinda torn on take out instead of cooking for myself

        or…having..i dunno 8 steaks between now and sunday


        takeout is probably healthier

Leave a Reply