• 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.

    Nutrition Facts

    Serving Size 4 oz fillet with sauce
    Calories 177
    Total Fat 4 g
    Saturated Fat 1 g
    Cholesterol 56 mg
    Sodium 281 mg

    Servings and Times

    Servings 4

    Ingredients and Preparation

    Ingredients Measures
    Olive oil 2 teaspoons
    Large onion, sliced 1
    Whole tomatoes, drained (reserve juice) and coarsely chopped 1 can (16 ounces)  
    Bay leaf 1
    Garlic clove, minced 1
    Dry white wine 1 cup
    Reserved tomato juice, from canned tomatoes ½ cup
    Lemon juice ¼ cup
    Orange juice ¼ cup
    Fresh grated orange peel 1 tablespoon
    Fennel seeds, crushed 1 teaspoon
    Dried oregano, crushed ½ teaspoon
    Dried thyme, crushed ½ teaspoon
    Dried basil, crushed ½ teaspoon
    Black pepper to taste
    Fish fillets (sole, flounder, or sea perch) 1 pound
    1. Heat oil in large nonstick skillet. Add onion, and sauté 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 x 6 inch baking dish; cover with sauce.
    5. Bake, uncovered, at 375ºF about 15 minutes or until fish flakes easily.

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