Mediterranean Baked Fish
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 184.7
- Total Fat: 3.9 g
- Cholesterol: 53.3 mg
- Sodium: 157.4 mg
- Total Carbs: 14.2 g
- Dietary Fiber: 1.5 g
- Protein: 22.5 g
View full nutritional breakdown of Mediterranean Baked Fish calories by ingredient
Number of Servings: 4
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
Number of Servings: 4
Recipe submitted by SparkPeople user BLAKE.DANIELLE.
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
Number of Servings: 4
Recipe submitted by SparkPeople user BLAKE.DANIELLE.
Member Ratings For This Recipe
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