Mediterranean fish bake
Baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce.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 cup dry white wine
½ cup reserved tomato juice, from canned tomatoes
¼ cup lemon juice
¼ cup orange juice
1 Tbsp fresh orange peel, grated
1 tsp fennel seeds, crushed
½ tsp dried oregano, crushed
½ tsp dried thyme, crushed
½ tsp dried basil, crushed
black pepper to taste
1 lb fish fillets (sole, flounder, salmon, or sea perch)
- Heat oil in large non-stick 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 a 10- by 6-inch baking dish; cover with sauce.
- Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.
Makes 4 servings (serving size: 4-oz fillet with sauce)
Each serving provides:
Calories: 178
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 260 mg
Fiber: 3 g
Protein: 22 g
Carbohydrate: 12 g
Potassium: 678 mg