This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
Nutrition Facts| Serving Size | 4 oz fillet with sauce | | Calories | 177 | | Total Fat | 4 g | | Saturated Fat | 1 g | | Cholesterol | 56 mg | | Sodium | 281 mg |
Ingredients and Preparation| Ingredients | Measures |
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| Olive oil | 2 teaspoons | | Large onion, sliced | 1 | | Whole tomatoes, drained (reserve juice) and coarsely chopped | 1 can (16 ounces) | | Bay leaf | 1 | | Garlic clove, minced | 1 | | Dry white wine | 1 cup | | Reserved tomato juice, from canned tomatoes | ½ cup | | Lemon juice | ¼ cup | | Orange juice | ¼ cup | | Fresh grated orange peel | 1 tablespoon | | Fennel seeds, crushed | 1 teaspoon | | Dried oregano, crushed | ½ teaspoon | | Dried thyme, crushed | ½ teaspoon | | Dried basil, crushed | ½ teaspoon | | Black pepper to taste | | Fish fillets (sole, flounder, or sea perch) | 1 pound |
Directions - 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 10 x 6 inch baking dish; cover with sauce.
- Bake, uncovered, at 375ºF about 15 minutes or until fish flakes easily.
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