Preheat oven to 350°F (180°C).

Lightly spray a 13 X 9 X 2-inch (33 X 33 X 5 cm) baking dish with cooking spray.  Rinse fish; pat dry with paper towels.

Arrange onion slices in baking dish.  Top with fish.  In a medium bowl, combine tomatoes, mushrooms, bell pepper and parsley.  Spoon evenly over fish.

In a measuring cup, combine wine, lemon juice, dillweed and pepper.  Pour over fish. 

Bake fish, covered for 20 minutes.

In a small bowl, combine remaining ingredients.  Sprinkle over fish and vegetables.  Bake, uncovered, for 5 to 10 minutes, or until fish flakes easily when tested with a fork.

Recipe Tip:  For 1/2-inch (1 cm) thick fillets, such as sole or orange roughy, bake for 15 to 20 minutes, covered; then 5 minutes uncovered.

Nutritional Claims: Low in saturated fat, Trans fat free, Source of fibre, Excellent source of protein, Excellent source of potassium, Source of iron