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Nutritional Info
  • Amount Per Serving
  • Calories: 225.5
  • Total Fat: 4.4 g
  • Cholesterol: 77.5 mg
  • Sodium: 277.0 mg
  • Total Carbs: 17.3 g
  • Dietary Fiber: 2.5 g
  • Protein: 29.4 g

View full nutritional breakdown of Mediterranean Baked Fish calories by ingredient
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Mediterranean Baked Fish


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Introduction

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt. 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 375º F about 15 minutes or until fish flakes easily.



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






TAGS:  Fish |


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Member Ratings For This Recipe

  • JENNYROBERTS

    Incredible!
    63 of 63 people found this review helpful
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    This was great. We used whiting, no olive oil, fennel or bay leaf. We also cooked it all together on the stove top on medium for about 15 or 20 minutes. It was awesome and healthy...Thank you! We will be making this again, and we told others about it! - 1/5/09

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  • PAULA3420

    Incredible!
    32 of 32 people found this review helpful
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    This was a BIG HIT in our family. I've made it with flounder and tilapia. LOVE IT. I did add a small fennel bulb and couple stalks of celery. SO GOOD!! My husband has asked me to make it again. Big deal in our house, as I am a fish lover and he is just so so about it.

    THANKS for the RECIPE!! - 5/3/09

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  • LUCINDA1965

    Incredible!
    29 of 29 people found this review helpful
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    I have been looking for a recipe for fish that would be healthy, tasty (not fishy) and easy. THIS IS IT!
    I will incorporate this recipe into my food plan at least once a week.
    Thanks. - 3/29/09

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  • PEASMOM

    Incredible!
    22 of 22 people found this review helpful
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    I was out of apple juice, but used mango juice instead. This was absolutely like a party in my mouth! YUM! - 8/19/08

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  • RICH_IN_NFPA

    Very Good
    20 of 21 people found this review helpful
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    Very, very tasty! I didn't have whole tomatoes so I used a 14 1/2 oz. can of diced tomatoes. I also used 1/2 tsp. of ground fennel instead of 1 tsp. of crushed seeds. I had to use dried orange zest instead of fresh but, even with all these adjustments, it came out delicious. Definitely a keeper. - 5/10/09

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  • RACHEAL01

    Incredible!
    20 of 20 people found this review helpful
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    Yummo! Only used 1tspn of zest and left out the fennel - but it was delish and will definately have it again. - 1/2/09

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  • PACKDK

    Very Good
    19 of 20 people found this review helpful
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    The sauce is wonderful, and can be use on many things. I love it veg style over grilled eggplant (aubergine). - 3/13/07

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  • MRSGWYNN

    Incredible!
    18 of 18 people found this review helpful
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    Marvelous combination. I think the fennel seed counters/mellows the citrus a lot. It is an important ingredient and leaving it out would change the dish dramaticly. My son liked it because it didn't taste fishy. I would like a stronger tasting fish but that is a personal taste. KEEPER! - 2/2/09

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  • MBECKER1975

    Incredible!
    16 of 16 people found this review helpful
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    This was a great dish. I didn't use the apple juice or fennel seeds (not a big fan of fennel seeds) but it still tasted incredilbe. - 2/2/09

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  • HONEYB1949

    Very Good
    15 of 15 people found this review helpful
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    Because the weather was nice I wrapped my fish in foil and put it on the grill. YUMMY - 5/27/09

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  • LEONA424

    Incredible!
    13 of 14 people found this review helpful
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    Delicious with big D. I added green peppers and a bit of cooking wine and I omitted the fennel seeds. Thanks!!! - 9/8/08

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  • SILENTPAWZ

    Incredible!
    12 of 12 people found this review helpful
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    This was really good! I will let it cook down more the next time, as the sauce was still kind of runny. I served it over rice and it was delicious. It tasted great, and I will make this again! - 11/15/09

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  • ANGELGAL01

    Incredible!
    12 of 12 people found this review helpful
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    OMG... this was absolutely wonderful! We had only 3 of us with ample remaining so I claimed the left overs. We WILL have this again... added to my favorites! - 10/1/08

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  • SPARKPLUGGER


    11 of 13 people found this review helpful
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    Great idea, and good flavor combo. Is the apple juice necessary? The garlic,tomato and perhaps some lemon drizzle are adequate. If you're using the apple juice to balance the 1/4 cup of lemon juice, perhaps a clam broth could provided the liquid for poaching/baking.Also adding fresh herbs nxt. tme - 7/19/09

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  • CHELLEBELLE104

    Bad
    11 of 15 people found this review helpful
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    My family didn't really like it. The Fennel gave it a taste that wasn't desired. - 8/15/08

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  • MARNIG

    Incredible!
    10 of 10 people found this review helpful
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    My whooe family loved this recipe and it was so easy to make. - 9/3/08

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  • KATZEYESPA

    Incredible!
    8 of 8 people found this review helpful
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    Amazing! My husband and I absolutely loved it!! Used 14.5 oz can of fire roasted tomatoes with roasted garlic, omitted fresh garlic and added low sodium tomato juice as there wasn't a 1/2 cup of juice from the can. I used a tsp of orange zest rather than orange peel and omitted the fennel. Superb! - 5/4/10

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  • NANADERRICK

    Incredible!
    7 of 8 people found this review helpful
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    OMG this is restaurant quality fish. Love, Love, Love it.
    Left out the fennel seed and apple juice, added 1/2 cup finely chopped celery and sauted with onion. Served over brown rice, YUMMY! - 1/27/10

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  • KYLATOM

    Bad
    7 of 8 people found this review helpful
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    I hate to be a lone one standing out, but I didn't like this recipe at all. I just didn't find the flavours came together very well; but given the positive reviews, perhaps I did something incorrect. - 3/25/08

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  • SAVEMENOW

    Very Good
    6 of 7 people found this review helpful
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    didn't have fennel, thyme or orange peel, but tasted great. The only mistake I made was not letting the fish defrost properly and ended up with too much water in my dish, but otherwise the sauce was delish. - 3/27/09

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  • LINKAL

    Very Good
    6 of 6 people found this review helpful
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    I didn't think I would like this after adding the liquids! Apple juice, orange juice, and 1/4 c lemon juice! Wow! It tasted very good and I asked my husband if he would like me to make it again and he said yes!!! ( He always turns his nose up at something new or different.) - 3/1/09

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  • TRICIA36

    Very Good
    6 of 6 people found this review helpful
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    I agree that it is too citrus. I definitely will make it again but not with all of the orange peel. It is too much. A teaspoon or less would be plenty.

    Excellent served over pasta, noodles or rice. - 5/25/08

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  • PATTIFOX1

    Incredible!
    5 of 5 people found this review helpful
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    Just about perfect. I didn't have the fennel (I would have used it if I had it.) Wonderful. I did throw some frozen spinach in shortly before I added the fish. I used salmon. First time I have eaten salmon. So glad I found this recipe. - 1/13/10

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  • JUSTDUCKY1405

    Very Good
    5 of 5 people found this review helpful
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    This was very good, and a great concept! AND... I am so glad I decided to follow your instructions and bake it, as opposed to doing it all in the frying pan! Needed 35 minutes though and I slight temperature increase on my oven! - 1/8/10

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  • BASKET-CASE

    Incredible!
    5 of 12 people found this review helpful
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    This sounds incredible...I can't wait to try it! - 8/15/09

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