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.
Ingredients
- 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 C dry white wine
- 1/2 C reserved tomato juice, from canned tomatoes
- 1/4 C lemon juice
- 1/4 C 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
- to taste black pepper
- 1 lb fish fillets (sole, flounder, or sea perch)
Directions
Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
- Add all remaining ingredients except fish.
- Stir well and simmer 30 minutes, uncovered.
- Arrange fish in 10x6-inch baking dish; cover with sauce.
- Bake, uncovered, at 375º 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