Recipe of the Month
Mediterranean Baked Fish
| 1 lb |
fish fillets (sole, flounder, or sea perch) |
| 2 tsp |
olive oil |
| 1 |
large onion, sliced |
| 1 can |
(16 oz) whole tomatoes, drained (reserve juice), coarsely chopped |
| 1/2 C |
tomato juice (reserved from canned tomatoes) |
| 1 |
bay leaf |
| 1 clove |
garlic, minced |
| 1 C |
dry white wine |
| 1/4 C |
lemon juice |
| 1/4 C |
orange juice |
| 1 Tbsp |
fresh orange peel, grated |
| 1 tsp |
fennel seeds, crushed |
| 1/2 tsp |
dried oregano, crushed |
| 1/2 tsp |
dried basil, crushed |
| to taste |
black pepper |
- 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. Sitr well and simmer uncovered for 30 minutes.
- Arrange fish in 10 - by 6 - inch baking dish. Cover with sauce. Bake uncovered at 375 ºF for about 15 minutes or until fish flakes easily.
Recipe from the National Heart, Lung, & Blood Institute
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Taste the Mediterranean in this dish's tomato, onion, and garlic sauce.
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Yield: 4 servings
Serving size: 4-pz. fillet with sauce
Each serving provides:
Calories: 178
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 260 mg
Total fiber: 3 g
Protein: 22 g
Carbohydrates: 12 g
Potassium: 678 mg |
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