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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


This is a SparkPeople.com Recipe (what's this)
Mediterranean Baked Fish RECIPE

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 sautÚ 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







TAGS:  Fish |

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Member Ratings For This Recipe


  • Incredible!
    67 of 68 people found this review helpful
    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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  • Incredible!
    34 of 34 people found this review helpful
    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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  • Incredible!
    31 of 31 people found this review helpful
    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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  • Incredible!
    22 of 22 people found this review helpful
    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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  • Very Good
    20 of 22 people found this review helpful
    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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  • Incredible!
    20 of 21 people found this review helpful
    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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  • Very Good
    20 of 20 people found this review helpful
    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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  • Incredible!
    19 of 19 people found this review helpful
    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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  • Very Good
    16 of 17 people found this review helpful
    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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  • Incredible!
    16 of 17 people found this review helpful
    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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  • Incredible!
    13 of 14 people found this review helpful
    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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  • Incredible!
    12 of 12 people found this review helpful
    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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  • Incredible!
    12 of 12 people found this review helpful
    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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  • 11 of 13 people found this review helpful
    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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  • Bad
    11 of 15 people found this review helpful
    My family didn't really like it. The Fennel gave it a taste that wasn't desired. - 8/15/08

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

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  • Incredible!
    8 of 8 people found this review helpful
    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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  • Incredible!
    7 of 8 people found this review helpful
    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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  • Very Good
    7 of 8 people found this review helpful
    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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  • Very Good
    7 of 7 people found this review helpful
    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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  • Bad
    7 of 8 people found this review helpful
    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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  • Very Good
    6 of 6 people found this review helpful
    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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  • Incredible!
    5 of 5 people found this review helpful
    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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  • Very Good
    5 of 5 people found this review helpful
    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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  • Incredible!
    5 of 12 people found this review helpful
    This sounds incredible...I can't wait to try it! - 8/15/09

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  • Incredible!
    4 of 4 people found this review helpful
    I thought this was amazing. It's getting me out of my rut of cooking fish the same way each time. I was afraid to try something new (especially when I saw all the juices), but the flavors of this blended together so well that we're having it again next week! We used salmon, and it was delicious. - 6/8/10

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  • Very Good
    4 of 4 people found this review helpful
    I used Pollock which tastes a little like lobster but also reminded me of Haddock. It was a very simple to make and tasted really good. My husband who doesn't care for fish that much liked it so much that he's asked me to make it again. - 3/22/10

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  • O.K.
    4 of 4 people found this review helpful
    No one in our family really liked this, but instead of throwing it out, I added a Tbsp of Garam Masala and some shredded coconut to make a sort of Fish Korma (could've used either plain yogurt, but I didn't have any on hand.) It was improved as a korma. - 1/16/10

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  • Incredible!
    4 of 4 people found this review helpful
    Wonderful! I can see many uses for this sauce. Today I added eggplant (browned on top of the stove then put it the pan to bake with the fish) . Goes wonderfully with rice (jasmine) and a side dish of yogurt.
    Always looking for a good fish recipe.... this is one! - 11/17/09

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  • Incredible!
    4 of 4 people found this review helpful
    We used cod in the recipe. Loved it!
    I normally do not cook fish because I do it so badly.. but this was a delight. Thank you! :) - 10/12/09

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  • 4 of 25 people found this review helpful
    Sixteen ingredients....too many...Like simple easy to make dishes - 8/15/09

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  • 4 of 5 people found this review helpful
    I MADE THIS FOR DINNER, ADDED SOME FRESH SPINICH LEAVES I HAD, OVER RICE WITH GORTON'S GRILLED FISH. YUMMY - 4/14/09

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  • Incredible!
    4 of 4 people found this review helpful
    We had this last night, and it was wonderful! - 4/10/09

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  • Good
    4 of 5 people found this review helpful
    i made this yesterday as it was there in my nutritional plan.wanted to give it a shot.turns out good.Instead of the fish mentioned, i used kingfish n mackerel.I ommited the fennel seed though.a sourish dish for a difference.! - 4/7/09

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  • Incredible!
    4 of 4 people found this review helpful
    LOVEEEE IT! I didn't include the juices. I didn't think I would like them enough to justify the calories. The base recipe is perfect for so much. Just like PACKDK pointed out, you can use it for vegs or other meat proteins! Thanks for sharing! - 3/23/09

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  • O.K.
    4 of 4 people found this review helpful
    L iked it better with just the tomatoes, garlic, and onion. To many spices in original recipe. - 3/15/09

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  • Incredible!
    4 of 4 people found this review helpful
    The whole family loved this recipe. The sause was wonderful! I'll definately make this again. - 1/23/08

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  • Good
    3 of 3 people found this review helpful
    This was pretty good but I expected it to be better based on the reviews. One problem I had was tha7 15 minutes wasn't long enough to cook the fish even though I had very thin fillets of sole. - 8/10/10

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  • Incredible!
    3 of 3 people found this review helpful
    I had all ingredient except the lemon juice. It was splendid. Our guests, my husband and I all loved it. We will definitely make this again. - 8/3/10

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  • 3 of 3 people found this review helpful
    Last night I fixed Mediterranean Baked Fish. I got sick eating fish as a kid. Ever since then I have not be able to eat Fish. My husband loves fish and & wanted me to fix some, so I did last night. It didn't taste fishy and I reallly enjoyed it. I did not use the Fennel,I used Old Bay Seasoning. - 7/28/10

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  • Very Good
    3 of 3 people found this review helpful
    Tasty combination. I didn't have juice, so I blended the real fruit and used it . I also used fresh herbs from my garden . I will make this again. - 5/18/10

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  • 3 of 7 people found this review helpful
    Can't wait to try this! I will use the Italial seasoned tomatoes instead of adding all the spices. I remember that my mom used to make a baked orange roughy with tomatoes and I loved it. - 4/8/10

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  • Incredible!
    3 of 3 people found this review helpful
    This dish was awesome! - 2/2/10

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  • Incredible!
    3 of 3 people found this review helpful
    This was great. It is very friendly for substitutions. My picky husband even liked it, although in his words, he didn't know why, since he had never tasted anything like it. This is going in the dinner rotation at my house. - 1/15/10

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  • Incredible!
    3 of 3 people found this review helpful
    We really enjoy this recipe, the only thing I left out was the orange peel. We have tried different types of fish and they are all great. - 11/1/09

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  • Incredible!
    3 of 3 people found this review helpful
    This was really very good. The delicate background of the fennel in the sauce made it different from the norm. Will make it again. - 10/25/09

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  • Incredible!
    3 of 3 people found this review helpful
    Had this last night - it was wonderful! - 9/14/09

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  • Very Good
    3 of 3 people found this review helpful
    I made this this afternoon and I really like it. I used maui instead and I did not have fennel, had fresh basil and used some lemon pepper. Quite good. - 9/12/09

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  • Good
    3 of 10 people found this review helpful
    Sounds great but will omit apple juice. I like mediterrean flavours and don't think apple belongs with it. - 7/23/09

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  • Incredible!
    3 of 3 people found this review helpful
    This recipe is fabulous. I really liked it. Good flavors. Easy to make. A definite keeper! - 3/25/09

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  • Very Good
    3 of 3 people found this review helpful
    We really liked this recipe. I think it probably would have come out better if I had a real oven! We cooked it in a bread pan in our toaster oven! Still came out very good, moist, not overdone, and the vegetable sauce was delicious. I'll probably serve with rice next time, as the sauce was thin - 3/21/09

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  • Incredible!
    3 of 3 people found this review helpful
    Made it with pomegranate and apple cider blend, so I cut the citrus some. PACDK is right about the eggplant. Great! - 2/7/09

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  • Very Good
    3 of 5 people found this review helpful
    Great and pretty easy too. - 2/10/08

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  • 2 of 3 people found this review helpful
    Easy dinner for Students...dried herbs & spices are cost effecdtive. Time constraints not an issue. I think this one is a winner on all fronts. Only change I would sugg. is to use "No salt added " tomatoes. - 8/4/10

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  • Very Good
    2 of 2 people found this review helpful
    My husband loves this. An alternative than baking or grilling. - 7/31/10

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  • 2 of 2 people found this review helpful
    This fish dish was very good. I will use it again - 7/31/10

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  • Incredible!
    2 of 2 people found this review helpful
    Super! I used rainbow trout, no fennel, bay leaf or apple juice and 1/4 cup capers instead....mmmmm - 7/31/10

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  • O.K.
    2 of 2 people found this review helpful
    Not my favourite fish dish - 7/14/10

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  • Bad
    2 of 5 people found this review helpful
    This was awful. The combination of spices made us all sick. We later used the same fish with a standard old recipe of mine and it was great. But this recipe.....oh so bad. yuck. - 7/6/10

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  • Incredible!
    2 of 2 people found this review helpful
    Made with halibut. Didn't have fennel. but all other herbs and orange zest. So good! - 7/1/10

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  • Incredible!
    2 of 2 people found this review helpful
    I don't use onions, but that's a personal thing. Love this recipe. - 6/16/10

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  • Incredible!
    2 of 2 people found this review helpful
    I made this last night, and it was delicious. I made it according to the recipe shown, I just added more garlic. My boyfriend and I loved it. I will definitely be cooking this again. - 5/18/10

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  • 2 of 2 people found this review helpful
    Absolutely delicious !
    Thanks a lot ! - 5/8/10

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  • O.K.
    2 of 3 people found this review helpful
    My husband and I really didn't care for this. There was too much citrus for our taste but I think I may try the sauce with out all the different juices. The seasonings smelled great! - 5/6/10

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  • Very Good
    2 of 2 people found this review helpful
    I left a few of the spices out that I knew I wasn't fond of and really enjoyed this dish. - 4/28/10

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  • 2 of 7 people found this review helpful
    Thanks - 4/19/10

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  • 2 of 2 people found this review helpful
    Delicious. I used sea bream and it was very good. - 3/26/10

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  • O.K.
    2 of 3 people found this review helpful
    Maybe I'm just not a fish lover. - 3/25/10

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  • 2 of 6 people found this review helpful
    This sounds yummy! Will try this weekend! - 3/25/10

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  • 2 of 8 people found this review helpful
    looks good for the most park, but you lost me with the apple juice and the orange juice. I may try the basic recipe and just omit the ingredients I don't like. - 2/23/10

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  • 2 of 7 people found this review helpful
    Gotta try this!! - 1/24/10

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  • 2 of 3 people found this review helpful
    Similar to the way I cook my fish which I learned from my Portuguese grandmother. - 12/20/09

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  • 2 of 5 people found this review helpful
    I love new fish recipes - 10/3/09

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  • 2 of 6 people found this review helpful
    we love seafood in our house - 9/16/09

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  • Incredible!
    2 of 5 people found this review helpful
    I cannot wait to make this.. fennel is such a special spice .. i can only imagine how well it went with the fruit juices..YUMMY.... - 9/12/09

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  • O.K.
    2 of 9 people found this review helpful
    Too many ingredients !! - 9/12/09

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  • 2 of 8 people found this review helpful
    MMmmmm Sounds really good. Look out fishie. - 9/12/09

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  • Very Good
    2 of 2 people found this review helpful
    We saved the sauce to use on starches. Worked well on trout and tilapia. - 8/21/09

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  • Very Good
    2 of 9 people found this review helpful
    Sounds good will use! - 6/29/09

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  • Very Good
    2 of 7 people found this review helpful
    I will certainly try this - 4/30/09

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  • 2 of 12 people found this review helpful
    I can't wait to try this. - 3/5/09

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  • Very Good
    2 of 6 people found this review helpful
    Yummy - 2/11/08

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  • 2 of 4 people found this review helpful
    Yummy - 1/29/08

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  • 2 of 5 people found this review helpful
    Delicious! - 1/20/08

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  • O.K.
    1 of 1 people found this review helpful
    It was ok, probably wont make it again. It was kind of a lot of calories for how filling it turned out to be. - 8/19/10

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  • Incredible!
    1 of 1 people found this review helpful
    very good, except for the apple and orange juice. - 8/16/10

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  • 1 of 2 people found this review helpful
    I am going to try this one... but I make a similar dish using the onion,sliced thin, baby plum tomatoes halved, garlic and olive oil. I sautee in nonstick pan w/Olive Oil, season fish it is baking while onions are cooking, when transparent, add the tomatoes, transfer to fish in oven, finish baking. - 8/7/10

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  • 1 of 3 people found this review helpful
    I can't wait to try this!!! I am going to use Lake Erie Perch...I am hoping this willl do. - 8/6/10

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  • 1 of 2 people found this review helpful
    Sounds tasty. Will try with tilapia - 7/31/10

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  • 1 of 2 people found this review helpful
    Another great recipe!!I love Sparkpeople people! - 7/31/10

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  • 1 of 2 people found this review helpful
    This looks really good, but it has way too many ingredients for me! - 7/31/10

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  • 1 of 2 people found this review helpful
    I love fish so I will have to try this recipe! - 7/31/10

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  • 1 of 1 people found this review helpful
    very good - 7/8/10

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  • Incredible!
    1 of 1 people found this review helpful
    excellent, even without baking :) - 7/7/10

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  • 1 of 2 people found this review helpful
    Will try this weekend, sound delicious - 6/23/10

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  • 1 of 2 people found this review helpful
    Sounds yummy with all the spices so will have to definetely try. TY - 6/15/10

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  • 1 of 4 people found this review helpful
    I GOING TO TRY IT, HOPE IT DON,T SMELL FISHY - 5/31/10

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  • 1 of 2 people found this review helpful
    Yum yum yum - 5/25/10

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  • Good
    1 of 3 people found this review helpful
    I wrote I will try to do it tomorrow sounds really easy. - 5/11/10

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  • VERY good fish meal. Doing it on the stovetop instead of the oven is just as yummy. - 11/22/13

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