(Since 1999)


RECIPE SECTION - Over 10,000 Recipes

You are here > Home > Recipes

SEAFOOD RECIPESFISH Recipes pg 1FLOUNDER RECIPES >>>>> >  Mediterranean Baked Fish


FREE Magazines
and other Publications

An extensive selection of free food, beverage & agricultural magazines, e-books, etc.


Recipe Videos, BBQ & Grilling, Food Safety, Food Science, Food Festivals, Beverages, Vintage Commercials, etc.



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 - Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and Blood Institute

  Home   |   About & Contact   |   Recipe Index   |   Kitchen Tips   |   Cooking Contests   |   Other Links  

Please feel free to link to any pages of from your website. 
For permission to use any of this content please E-mail:
All contents are copyright © 1990 - 2024  James T. Ehler and unless otherwise noted.
All rights reserved.  You may copy and use portions of this website for non-commercial, personal use only.
 Any other use of these materials without prior written authorization is not very nice and violates the copyright.
Please take the time to request permission. Logo


Popular Pages