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 |
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| Amount Per Serving: | |
| Calories: 225.5 | |
| |
| Total Fat: | 4.4g |
| |
| Total Carbs: | 17.3g |
| |
| Dietary Fiber: | 2.5mg |
| |
| Protein: | 29.4g |
