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.

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 4

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
  1. Directions
  2. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft.
  3. Add all remaining ingredients except fish.
  4. Stir well and simmer 30 minutes, uncovered.
  5. Arrange fish in 10 x 6 inch baking dish; cover with sauce.
  6. Bake, uncovered, at 375ºF about 15 minutes or until fish flakes easily.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

Copyright © EBSCO Publishing. All rights reserved.

Back