MEDITERRANEAN BAKED FISH

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

INGREDIENTS

• 2 teaspoon 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
  
  
• 3/4 cup apple juice
  
  
• 1/2 cup reserved tomato juice, from canned tomatoes
  
  
• 1/4 cup lemon juice
  
  
• 1/4 cup orange juice
  
  
• 1 tablespoon fresh grated orange peel
  
  
• 1 teaspoon fennel seeds, crushed
  
  
• 1/2 teaspoon dried oregano, crushed
  
  
• 1/2 teaspoon dried thyme, crushed
  
  
• 1/2 teaspoon dried basil, crushed
  
  
• black pepper to taste
  
  
• 1 lb. fish fillets (sole, flounder, or sea perch)  

 DIRECTIONS
1. Heat oil in large nonstick 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 10x6" baking dish; cover with sauce. 
5. Bake, uncovered, at 375 F about 15 minutes or until fish flakes easily.

Yield: 4 servings--Serving Size: 4 oz fillet with sauce

Nutritional Info

Amount Per Serving:

Calories: 225.5

Total Fat:	4.4g
Total Carbs:	17.3g
Dietary Fiber:	2.5mg
Protein:	29.4g