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Nutrition
MDAdvice.com Home > Wellness Centers > Nutrition Center > SYAH Recipes >

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
1
1 can (16 oz)
1
1 clove
1 C
1/2 C
1/4 C
1/4 C
1 Tbsp
1 tsp
1/2 tsp
1/2 tsp
1/2 tsp
to taste
1 lb 		olive oil
large onion, sliced
whole tomatoes, drained (reserve juice) and coarsely chopped
bay leaf
garlic, minced
dry white wine
reserved tomato juice, from canned tomatoes
lemon juice
orange juice
fresh grated orange peel
fennel seeds, crushed
dried oregano, crushed
dried thyme, crushed
dried basil, crushed
black pepper
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


 

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