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

Directions

  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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