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) whole tomatoes, drained (reserve juice) and coarsely chopped
• 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 orange peel, grated
• 1 tsp fennel seeds, crushed
• ½ tsp dried oregano, crushed
• ½ tsp dried thyme, crushed
• ½ tsp dried basil, crushed
• black pepper to taste
• 1 lb fish fillets (sole, flounder, salmon, or sea perch)

Directions:

1. Heat oil in large non-stick skillet. Add onion, and sauté 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 a 10- by 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: 178
• Total fat: 4 g 
• Saturated fat: 1 g
• Cholesterol: 56 mg
• Sodium: 260 mg
• Fiber: 3 g
• Protein: 22 g
• Carbohydrate: 12 g
• Potassium: 678 mg

Recipe courtesy: Dietary Guidelines for Americans