Mediterranean Baked Fish Recipe
Healthy Fish Recipe
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 teaspoons 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 cup dry white wine
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 pound 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 10 x 6-inch baking dish; cover with sauce.
Bake uncovered, at 375 degrees about 15 minutes or until fish flakes easily.
Recipe yields 4 Mediterranean Baked Fish servings; serving size: 4 oz fillet with sauce.
Each serving provides: Calories: 177, Total fat: 4g, Saturated fat: 1g, Cholesterol: 56mg, Sodium: 281mg
See also:
Baked Fish with Orange Cilantro Sauce
Baked Fish Dijon
Oven Baked Fish and Chips
Low Calorie Baked Herbed Fish
