|
This dish is baked
and flavored with a Mediterranean-style tomato, onion,
and garlic sauce to make it lower in fat and salt.
|
2 tsp |
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 |
|
1 C |
dry white wine |
|
1/2 C |
reserved tomato juice, from
canned tomatoes |
|
1/4 C |
lemon juice |
|
1/4 C |
orange juice |
|
1 Tbsp |
fresh grated orange peel |
|
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 lb |
fish fillets (sole, flounder, or
sea perch) |
- Heat oil in large nonstick skillet.
Add onion, and saute over moderate heat 5 minutes or until soft.
- Add all remaining ingredients except
fish.
- Stir well and simmer 30 minutes,
uncovered.
- Arrange fish in 10x6-inch baking
dish; cover with sauce.
- Bake, uncovered, at 375º F about 15
minutes or until fish flakes easily.
Yield: 4 servings--Serving Size: 4 oz
fillet with sauce
Each serving provides:
Calories: 177
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 281 mg
|
