Mediterranean Baked Fish

Mediterranean Baked Fish
Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 225.0
  • Total Fat: 4.4 g
  • Cholesterol: 77.5 mg
  • Sodium: 277.5 mg
  • Total Carbs: 17.1 g
  • Dietary Fiber: 2.6 g
  • Protein: 29.4 g

Introduction

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 teaspoon 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
3/4 cup apple juice
1/2 cup reserved tomato juice, from canned tomatoes
1/4 cup lemon juice
1/4 cup orange juice
1 tablespoon fresh grated orange peel
1 teaspoon fennel seeds, crushed
1/2 teaspoon dried oregano, crushed
1/2 teaspoon dried thyme, crushed
1/2 teaspoon dried basil, crushed
black pepper to taste
1 lb. fish fillets (sole, flounder, or sea perch)

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 10x6"" baking dish; cover with sauce.

5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.

Yield: 4 servings--Serving Size: 4 oz fillet with sauce

Number of Servings: 1


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