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. 

Ingredients:

• 2 tsp olive oil
• 1 large onion, sliced
• 1 can (16 oz) chopped tomatoes, drained (reserve juice)
• 1 bay leaf
• 1 clove garlic, minced
• 1 cup dry white wine
• ½ cup reserved tomato juice, from canned tomatoes
• ¼ cup lemon juice
• ¼ cup orange juice
• 1 Tbsp fresh grated orange peel
• 1 tsp fennel seeds, crushed
• ½ tsp dried oregano, crushed
• ½ tsp dried thyme, crushed
• ½ tsp dried basil, crushed
• to taste black pepper
• 1 lb fish fillets (sole, flounder, or sea perch)

Directions:

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 x 6-inch baking dish; cover with sauce.
5. 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

Recipe courtesy of the National Heart, Lung, and Blood Institute