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Mediterranean Baked Fish

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) 

Preparation:

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. 

Makes 4 servings 

Cook’s Note:

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt. 

The original recipe can be found on www.health.gov

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