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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 311.6
  • Total Fat: 1.6 g
  • Cholesterol: 130.3 mg
  • Sodium: 2,174.3 mg
  • Total Carbs: 43.5 g
  • Dietary Fiber: 5.6 g
  • Protein: 29.4 g

View full nutritional breakdown of Mediterranean Baked Perch, modified calories by ingredient
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Mediterranean Baked Perch, modified

Submitted by: 60SIXTY

Introduction

Modified SP recipe with too many ingredients & to serve 2 people. [If using frozen fish, buy individually wrapped servings. 24 to 48 hours in advance, remove individual servings from freezer and from plastic wrap. place in pyrex dish covered with plastic wrap to thaw. If you don't want large bottle of apple juice, buy it in individual serving cans or on the baby food aisle. Or, substitute with the other juices. Modified SP recipe with too many ingredients & to serve 2 people. [If using frozen fish, buy individually wrapped servings. 24 to 48 hours in advance, remove individual servings from freezer and from plastic wrap. place in pyrex dish covered with plastic wrap to thaw. If you don't want large bottle of apple juice, buy it in individual serving cans or on the baby food aisle. Or, substitute with the other juices.
Number of Servings: 2

Ingredients

    PAM Olive Oil spray for non-stick Skillet.
    1 large onion, sliced
    1 16 oz can of diced tomato with Mediterranean spices [Basil, Garlic & Oregano] drain juice into a cup & reserve 1/2 cup to add to recipe
    1 Bay Leaf, whole
    1/2 cup apple juice, unsweetened
    1/4 cup lemon juice
    1/4 cup orange juice or 1 TBS of Orange J. concentrate
    4 oz Perch per person = 8 oz if serving 2 [I use frozen; take out of freezer 24 to 48 hours in advance and thaw in glass or plastic dish, covered with plastic wrap.]
    Optional if available: Fennel Seeds, pepper
    & grated orange peel

Directions

1. Pre-heat oven to 375 degrees. Heat large nonstick skillet on stove to moderate heat. Spray with PAM Olive Oil Spray. Add onion, and sauté over moderate heat 5 minutes or until soft. [original recipe called for olive oil instead of PAM. I use olive oil salad dressing. That is enough for me.]

2. Add all juices and Bay Leaf and simmer to cook down liquid by 10% for 15 minutes, uncovered.

3. Add all remaining ingredients except fish. Stir well and simmer 15 minutes, uncovered.

4. Spray Baking dish with Pam spray. Arrange fish in 10x6" baking dish; cover with sauce.

5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.

6 Serve with the sauce.

Number of Servings: 2

Recipe submitted by SparkPeople user 60SIXTY.






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