MEDITERRANEAN BAKED FISH
Taste the Mediterranean in this dish’s tomato, onion, and garlic sauce. A heart healthy recipe.
Yield: 4 servings
• 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 sauté 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 ºF for about 15 minutes or until fish flakes easily.
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
National Institutes of Health www.nih.gov/
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute
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