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Mediterranean Baked Fish

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

  • 2 tsp 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 C dry white wine
  • 1/2 C reserved tomato juice, from canned tomatoes
  • 1/4 C lemon juice
  • 1/4 C orange juice
  • 1 Tbsp fresh grated orange peel
  • 1 tsp fennel seeds, crushed
  • 1/2 tsp dried oregano, crushed
  • 1/2 tsp dried thyme, crushed
  • 1/2 tsp dried basil, crushed
  • to taste black pepper
  • 1 lb fish fillets (sole, flounder, or sea perch)

1. Heat oil in large nonstick skillet. Add onion, and saute 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-inch 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

Each serving provides:

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

National Heart, Lung, and Blood Institute


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