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 Size4 oz fillet with sauce
Calories177
Total Fat4 g
Saturated Fat1 g
Cholesterol56 mg
Sodium281 mg

Servings and Times

Servings4

Ingredients and Preparation

IngredientsMeasures
Olive oil2 teaspoons
Large onion, sliced1
Whole tomatoes, drained (reserve juice) and coarsely chopped1 can (16 ounces)  
Bay leaf1
Garlic clove, minced1
Dry white wine1 cup
Reserved tomato juice, from canned tomatoes½ cup
Lemon juice¼ cup
Orange juice¼ cup
Fresh grated orange peel1 tablespoon
Fennel seeds, crushed1 teaspoon
Dried oregano, crushed½ teaspoon
Dried thyme, crushed½ teaspoon
Dried basil, crushed½ teaspoon
Black pepper to taste
Fish fillets (sole, flounder, or sea perch)1 pound
  1. Directions
  2. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft.
  3. Add all remaining ingredients except fish.
  4. Stir well and simmer 30 minutes, uncovered.
  5. Arrange fish in 10 x 6 inch baking dish; cover with sauce.
  6. Bake, uncovered, at 375ºF about 15 minutes or until fish flakes easily.