Mediterranean Baked Fish

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Mediterranean Baked Fish RECIPE

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Nutritional Info
  • Servings Per Recipe: 1
  • 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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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



    • 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

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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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