Mediterranean Baked Fish

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Mediterranean Baked Fish Recipe


1 lb fish fillets (sole, flounder, or sea perch)
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice), coarsely chopped
1/2 C tomato juice (reserved from canned tomatoes)
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh orange peel, grated
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed
to taste black pepper


1. Heat oil in large nonstick skillet. Add onion and saut� over moderate heat for 5 minutes or until soft.

2. Add all remaining ingredients except fish. Stir well and simmer uncovered for 30 minutes.

3. Arrange fish in 10- by 6-inch baking dish. Cover with sauce. Bake uncovered at 375 �F for about 15 minutes or until fish flakes easily.

Yield: 4 servings
Serving size: 4-oz fillet with sauce

Each serving provides:
Calories: 178
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 260 mg
Total fiber: 3 g
Protein: 22 g
Carbohydrates: 12 g
Potassium: 678 mg



Please feel free to modify these recipes for any dietary needs or special diets.

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