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Mediterranean Baked Fish

Sole in Mediterranean Baked Fish

Mediterranean Baked Fish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt. There is plenty of hearty, healthful flavor with the addition of herbs and citrus flavors.


2 teaspoons  olive oil
1 large onion, sliced
1 16-oz can 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)


Heat oil in large nonstick skillet. Add onion, and saute in olive oil 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.

Nutrition Information

Recipe makes 4 servings.
Serving size: 4 oz fillet with sauce
Calories: 177; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 56mg; Sodium: 281mg Potassium: 703mg

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