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Mediterranean Baked Fish Print Recipe

Nutrition Information
Fat: 4.4 g
Carbohydrates: 17.3g
Calories: 225.5
Protein: 29.4g
All Nutrition Information



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 teaspoon 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


  • 3/4 cup apple juice


  • 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 lb. fish fillets (sole, flounder, or sea perch)




Directions

1. Heat oil in large nonstick skillet. Add onion, and sauté 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" 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



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