Mediterranean Baked Perch, modified
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
PAM Olive Oil spray for non-stick Skillet.1 large onion, sliced1 16 oz can of diced tomato with Mediterranean spices [Basil, Garlic & Oregano] drain juice into a cup & reserve 1/2 cup to add to recipe1 Bay Leaf, whole1/2 cup apple juice, unsweetened1/4 cup lemon juice1/4 cup orange juice or 1 TBS of Orange J. concentrate4 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
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.
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.
Nutritional Info 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
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