This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
| 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 C | dry white wine |
| 1/2 C | reserved tomato juice, from canned tomatoes |
| 1/4 C | lemon juice |
| 1/4 C | orange juice |
| 1 Tbsp | fresh grated orange peel |
| 1 tsp | fennel seeds, crushed |
| 1/2 tsp | dried oregano, crushed |
| 1/2 tsp | dried thyme, crushed |
| 1/2 tsp | dried basil, crushed |
| to taste | black pepper |
| 1 lb | fish fillets (sole, flounder, or sea perch) |
- Heat oil in large nonstick skillet. Add onion, and saute 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 375º F about 15 minutes or until fish flakes easily.
Yield: 4 servings--Serving Size: 4 oz fillet with sauce
Each serving provides:
Calories: 177
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 281 mg