Mediterranean Baked Fish
En Español (Spanish Version)

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 Size4 oz fillet with sauceCalories177Total Fat4 gSaturated Fat1 gCholesterol56 mgSodium281 mg
Servings and Times
Ingredients and Preparation
IngredientsMeasuresOlive oil2 teaspoonsLarge onion, sliced1Whole tomatoes, drained (reserve juice) and coarsely chopped1 can (16 ounces)  Bay leaf1Garlic clove, minced1Dry white wine1 cupReserved tomato juice, from canned tomatoes½ cupLemon juice¼ cupOrange juice¼ cupFresh grated orange peel1 tablespoonFennel seeds, crushed1 teaspoonDried oregano, crushed½ teaspoonDried thyme, crushed½ teaspoonDried basil, crushed½ teaspoonBlack pepper to tasteFish 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.

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