Mediterranean Baked Fish
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 225.0
- Total Fat: 4.4 g
- Cholesterol: 77.5 mg
- Sodium: 277.5 mg
- Total Carbs: 17.1 g
- Dietary Fiber: 2.5 g
- Protein: 29.4 g
View full nutritional breakdown of Mediterranean Baked Fish calories by ingredient
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.Number of Servings: 1
Ingredients
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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
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
Member Ratings For This Recipe
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JENNYROBERTS
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PAULA3420
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
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PEASMOM
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RICH_IN_NFPA
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
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PACKDK
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MRSGWYNN
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HONEYB1949
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MBECKER1975
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LEONA424
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SILENTPAWZ
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ANGELGAL01
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SPARKPLUGGER
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
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MARNIG
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KATZEYESPA
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
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SAVEMENOW
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LINKAL
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TRICIA36
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KYLATOM
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PATTIFOX1
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JUSTDUCKY1405
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BASKET-CASE
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TUESDAYBEAR
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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AJCATS5
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HATESUSERNAMES
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FRUITSANDNUTS
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WOLFWYTCH
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DURANDLAND
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KATIEDIDLOSE
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RANDRBAUSUM
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PURPLEEBUG5
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KAHR44
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MARJORIEFRANCIS
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CFALK71
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QUERIAN
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MYSHARONAVT
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VMASSEY1
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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GRAMMACOPPER
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TERRI77
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RARUDE
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SNOWFLAKEJANE
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CATHIEM4
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FRANGUL1
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ASRIFFE
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MYTURN11
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LASEVDA
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COPPER14
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LEAKAY59
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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TOMI23
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HLHARTS
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SMOKINGRILLCAFE
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JONIMOJO
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WIGGLES6
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ONLY1EMPRESS
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BROWNEAJ
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CHAPARRAL_GAL
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BECKYWW
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SILLY_ILLY
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LACEYREE
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PRAIRIECROCUS
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NIKKAY4LIFE
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BETS722
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DUTCHONEY
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FRANCESCA1955
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UUCEEJAY
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ZAFTIGCHICANA
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STEVIECAT4
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BABE741
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GRAMMYFIVE
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KOI239
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TESSABOO71
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FUZZYBUZZARD
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BIGPANTS3
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MSTMBOND
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JULIEDLWOOD
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THINMEANT1205
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LOSEIT1912
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TORINA1
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BMCDANIEL1
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TONIYARNELL
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CHTESS
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CONFUSEDBIRD
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SARAB1989
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CINDYR457
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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CVLASSICH
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JAMER123
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MAURIMD
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STICKS1030
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LITTLEGIRLSMOM1
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DIANA90022
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CHICKYMAMA
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WJGRIFFIN
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KISS99
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FANESSLADYRED
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AKATUJE
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ANNAGLORIA
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GOFORGIN
