Recipe:Mediterranean Baked Fish

Mediterranean Baked Fish

This recipe qualifies for use as part of the DASH diet, Mediterranean diet and a Lower-Sodium plan.

​2 teaspoons olive oil
1 large onion, sliced
1 can (16 ounces) 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 tablespoon fresh grated orange peel
1 teaspoon fennel seeds, crushed
1/2 teaspoon dried oregano, crushed
1/2 teaspoon dried thyme, crushed
1/2 teaspoon dried basil crushed
black pepper to taste
1 pound fish fillets (halibut or sole)​

​Heat oil in large nonstick skillet. Add onion and sauté 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 375° about 15 minutes or until fish flakes easily.

Nutrition Facts:
Servings 4
Amount Per Serving
  Calories 177
  Total Fat 4g
  Saturated Fat 1g
  Cholesterol 56mg
  Sodium 281mg
  Carbohydrate 13g
  Dietary Fiber 2g
  Protein 14g

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