Mediterranean Baked Fish

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


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
1/2 cup reserved tomato juice, from canned tomatoes
1/4 cup lemon juice
1/4 cup orange juice
1 tbsp. fresh grated orange peel
1 tsp. fennel seeds, crushed
1/2 tsp. dried oregano, crushed
1/2 tsp. dried thyme, crushed
1/2 tsp. dried basil, crushed
Black pepper, to taste
1 lb. fish fillets (sole, flounder or sea perch)

Method:

  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 10×6-inch baking dish; cover with sauce.
  5. Bake, uncovered, at 375ยบ 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

http://www.nhlbi.nih.gov/health/resources/heart/syah-html/mdbkfish

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