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
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
- Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft.
- Add all remaining ingredients except fish.
- Stir well and simmer 30 minutes, uncovered.
- Arrange fish in 10 x 6 inch baking dish; cover with sauce.
- Bake, uncovered, at 375ºF about 15 minutes or until fish flakes easily.
