Mediterranean Baked Fish

Adapted from the National Heart, Lung, and Blood Institute, National Institutes of Health, US Department of Health and Human Services

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

Nutrition Facts

Serving Size	4 oz fillet with sauce
Calories	177
Total Fat	4 g
Saturated Fat	1 g
Cholesterol	56 mg
Sodium	281 mg

Servings and Times

Servings

Ingredients and Preparation

Ingredients	Measures
Olive oil	2 teaspoons
Large onion, sliced	1
Whole tomatoes, drained (reserve juice) and coarsely chopped	1 can (16 ounces)
Bay leaf	1
Garlic clove, minced	1
Dry white wine	1 cup
Reserved tomato juice, from canned tomatoes	½ cup
Lemon juice	¼ cup
Orange juice	¼ cup
Fresh grated orange peel	1 tablespoon
Fennel seeds, crushed	1 teaspoon
Dried oregano, crushed	½ teaspoon
Dried thyme, crushed	½ teaspoon
Dried basil, crushed	½ teaspoon
Black pepper to taste
Fish fillets (sole, flounder, or sea perch)	1 pound

Directions
Heat oil in large nonstick skillet. Add onion, and sauté 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 375ºF about 15 minutes or until fish flakes easily.

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