Mediterranean Baked Fish

Light and moist, the zesty flavor medley of the Mediterranean comes through in this perfect summer fish dish for family and friends. Using garlic, onion, tomato, and the other herbs (along with a good olive oil) eliminates the need for salt and more fat. It’s just 177 calories with 4 grams of fat per serving (plus only 1 gram of saturated fat), 281 mg. sodium, and only 56 grams of cholesterol.



1 lb. fish fillets (flounder, sole, or sea perch—but you can try tilapia as well)

2 tsps. olive oil (extra virgin recommended, for better flavor)

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. freshly 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


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

Recipe adapted from


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