mediterranean baked fish recipe

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MEDITERRANEAN BAKED FISH RECIPES

Fish

Fish Veronique | Mediterranean Baked Fish | Rockport Fish Chowder | Scallop Kabobs | Spinach Stuffed Sole

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	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 C	dry white wine
1/2 C	reserved tomato juice, from canned tomatoes
1/4 C	lemon juice
1/4 C	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
to taste	black pepper
1 lb	fish fillets (sole, flounder, or sea perch)

Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
Add all remaining ingredients except fish.
Stir well and simmer 30 minutes, uncovered.
Arrange fish in 10x6-inch baking dish; cover with sauce.
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