CNYEats A Taste of Utica Fat Free Garlic Wine Marinade

by Joanne on February 21, 2010

This week in our cook book  “A Taste of Utica”, on page 40, we are using a Fat Free Garlic Wine Marinade to enhance two recipes.  The first is Three Bean Salad with Cherry Tomato Halves  and the second is Marinated Cod Fish Nuggets.  You will only find the Marinade in the book since the Salad and the Fish are simply suggestions on how to use this delicious dressing.

DSC_3567 This recipe is posted by everyone’s friend, Joe Mezz.  Joe is also one of the books authors and says “MANGIA, MANGIA! And Bon Appetit!

Fat Free Garlic Wine Marinade


  • 1/2 cup balsamic vinegar
  • 1/4 cup sweet Marsala, sherry, or sweet white wine
  • 2 TBS fresh lemon juice
  • 2 TBS chopped fresh oregano or 1 TBS dried
  • 2 TBS chopped fresh basil or 1 TBS dried
  • 1/4 tsp fresh ground black pepper
  • 4 garlic cloves, minced

In a medium bowl, combine all the ingredients, mixing well, and set aside until ready to use.


The recipe makes about 1 cup (8 oz) of marinade.


I used 4 oz of marinade in each of the two recipes suggested for using the marinade. 

Three Bean Salad with Cherry Tomato Halves:  Serves  4 – 6



I did not add any fat to this salad.  The only fat is found in the Garbanzo beans. Just a reminder:  In order for your body to absorb all the good nutrients in foods, it needs fat.  If you want to add a little olive oil after you taste the salad, about 1 TBS would do. If you are eating the salad with the fish suggested below (Cod Fish Nuggets), no additional fat is required since you will get healthy fat from the fish as well as the oil we cook it in.

  • 14 1/2 oz can Cut Green Beans, drain and rinse
  • 16 oz can Dark Red Kidney Beans, drain and rinse
  • 15.5 oz can Garbanzo Beans, drain and rinse
  • 1 small onion, chopped
  • 10 – 12 cherry or grape tomatoes, halved
  • 2 packets of Splenda (2 grams total)
  • 1/2 cup (4 oz) Fat Free Garlic Wine Marinade (above)

Mix all ingredients together carefully so you don’t mash the beans.  Chill at least 1 hour or overnight until ready to serve. 

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Marinated Cod Fish Nuggets: 1 lb of fish will serve 2


  • 1 lb Fresh Cod Fish, cut into 1 1/2” to 2 “ chunks


  • 1/2 cup Fat Free Garlic Wine Marinade (above)
  • 2 TBS canola oil

Place the fish nuggets and the marinade in a plastic bag and put into the refrigerator for 30 minutes.  No more than 1 hour.


Heat oil in a pan on medium high heat and add the marinated nuggets.  Discard the rest of the marinade left in the bag.   Cook only 1 to 1 1/2 minutes per side or until cooked through.  Try not to over cook.


Serve with your favorite fresh vegetable.


Mediterranean Marinade on FoodistaMediterranean Marinade


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