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Healthy Mediterranean Baked Fish Recipe
1 lb. fish fillets (sole, flounder, or sea perch)
2 teaspoons olive oil
1 large onion, sliced
1 can (16 oz.) whole tomatoes, drained (reserve juice), coarsely chopped
1/2 cup tomato juice (reserved from canned tomatoes)
1 bay leaf
1 clove garlic, minced
1 cup dry white wine
1/4 cup lemon juice
1/4 cup orange juice
1 Tablespoon fresh orange peel, grated
1 teaspoon fennel seeds, crushed
1/2 teaspoon dried oregano, crushed
1/2 teaspoon dried thyme, crushed
1/2 teaspoon dried basil, crushed
to taste black pepper
1. Heat oil in large nonstick skillet. Add onion and sauté over moderate heat for 5 minutes or until soft.
2. Add all remaining ingredients except fish. Stir well and simmer uncovered for 30 minutes.
3. Arrange fish in 10- by 6-inch baking dish. Cover with sauce. Bake uncovered at 375 degrees F for about 15 minutes or until fish flakes easily.
Yield: 4 servings
Serving size: 4-oz fillet with sauce
Each serving provides:
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 260 mg
Total fiber: 3 g
Protein: 22 g
Carbohydrates: 12 g
Potassium: 678 mg