Mediterranean Baked Fish
This dish is baked and flavored with a Mediterranean-style
tomato, onion, and garlic sauce to make it lower in fat and salt.
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and
coarsely chopped
1 bay leaf
1 clove garlic, minced
1 cup dry white wine
1/2 cup reserved tomato juice, from canned tomatoes
1/4 cup lemon juice
1/4 cup orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed
Black pepper, to taste
1 lb fish fillets (sole, flounder, or sea perch)
1. Heat oil in large nonstick skillet. Add onion, and saute
over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10×6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375ยบ F about 15 minutes or until fish
flakes easily.
Yield: 4 servings–Serving Size: 4 oz fillet with sauce
Each serving provides:
Calories: 177
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 281 mg