Mediterranean Baked Fish

Mediterranean Baked Fish

A simple, healthy dinner that bring the flavors of the Mediterranean to your table.

CAL/SERV :

177

PREP TIME:

5 MINS

YIELDS :

4 SERVINGS

COOK TIME:

1 HOUR

INGREDIENTS
  • 2 tsp olive oil
  • 1 large onion, sliced
  • 1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
  • ½ C reserved tomato juice (from canned tomatoes)
  • 1 bay leaf
  • 1 clove garlic, minced
  • 1 C dry white wine
  • ¼ C lemon juice
  • ¼ C orange juice
  • 1 Tbsp fresh grated orange peel
  • 1 tsp fennel seeds, crushed
  • ½ tsp dried oregano, crushed
  • ½ tsp dried thyme, crushed
  • ½ tsp dried basil, crushed
  • Ground black pepper, to taste
  • 1 lb fish fillets (sole, flounder, or sea perch)

INSTRUCTIONS
  1. Heat oil in a large nonstick skillet. Add onion, and sauté over moderate heat for 5 minutes or until soft.
  2. Add all remaining ingredients except fish. Stir well and simmer for 30 minutes, uncovered. Remove bay leaf.
  3. Arrange fish in 10×6-inch baking dish; cover with sauce.
  4. Bake, uncovered, at 375 °F for about 15 minutes, or until fish flakes easily with a fork.

Nutrition (per serving):

Calories 177, Total fat 4 g, Saturated fat 1 g, Cholesterol 56 mg, Sodium 281 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute