Serves 4.

1 tbsp. olive oil
3/4 c. scallions, coarsely chopped
2 to 4 garlic cloves, minced
2 c. tomatoes, chopped
2 tsp. red vinegar
1/4 to 1/2 tsp. Worcestershire sauce
1 bay leaf
2 whole cloves
Dash hot pepper sauce
Pepper to taste
1 to 1 1/2 lbs. fresh or thawed fish in fillets or steaks (swordfish, haddock, sole, mackerel, or whitefish all work well)

Heat olive oil in a large skillet; saute scallions until very lightly browned. Add the garlic and cook for 30 seconds. Add remaining ingredients except the fish. Bring to a boil, then reduce the heat to low, cover and cook for five minutes.

Remove the cover and cook about 20 minutes more, until the sauce is beginning to thicken. Add the fish and cook about 10 minutes per inch of thickness of fish (measured at thickest point). To test that fish is done, see that it flakes easily with fork and that it is opaque throughout. Do not overcook. Remove the bay leaves and serve promptly.

Each serving contains between 5 and 15 grams of fat (depending on type of fish and portion size) and 210 to 345 calories.