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MEDITERRANEAN BAKED FISH

Taste the Mediterranean in this dish’s tomato, onion, and garlic sauce. A heart healthy recipe.
Yield: 4 servings

 

INGREDIENTS

    • 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
     

DIRECTIONS

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.
 

    NUTRITION
    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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