| 4 | Orange roughy filets (4 oz. each) |
| 2 | Garlic cloves, minced |
| 1/2 cup | Dry white wine |
| 1 pint | Fat-free half-and-half |
| 1/2 cup | Grated fresh Parmesan cheese |
| 1/2 tsp. | Salt (optional) |
| 1/8 tsp. | Ground black pepper |
| 2 cups | Cooked brown rice |
Coat a large saute pan with cooking spray.
Over medium-high heat, sear fish on both sides for about 2 minutes. Remove from pan and set aside.
Spray pan again with cooking spray and add garlic. Cook for about 30 seconds; do not let it brown.
Add wine and cook until liquid evaporates by half. Add half-and-half and Parmesan cheese; simmer for about 4 minutes.
Add fish back to pan and add salt and pepper. Simmer for 2 more minutes.
Serve over brown rice.