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

Add your voice! Click below to comment. ThriftyFun is powered by your wisdom!

Food and Recipes Recipes FishNovember 7, 2005
New Years Ideas!
Ask a Question
Share a Post
Better LivingBudget & FinanceBusiness and LegalComputersConsumer AdviceCoronavirusCraftsEducationEntertainmentFood and RecipesHealth & BeautyHolidays and PartiesHome and GardenMake Your OwnOrganizingParentingPetsPhotosTravel and RecreationWeddings
Published by ThriftyFun.
Desktop Page | View Mobile
Disclaimer | Privacy Policy | Contact Us
Generated 2022-12-31 08:08:55 in 1 secs. ⛅️️
© 1997-2022 by Cumuli, Inc. All Rights Reserved.