Mediterranean baked fish

mediterranian fish Enjoy the flavors and health benefits of Mediterranean-style cooking with this dish.

Prep time: 5 minutes; Cook time: 1 hour

Yield: 4 servings

2 teaspoons olive oil
1 large onion, sliced
1 can (16 oz.) whole tomatoes, drained (reserve juice) and coarsely chopped
½ cup reserved tomato juice (from canned tomatoes)
1 bay leaf
1 clove garlic, minced
1 cup dry white wine
¼ cup lemon juice
¼ cup orange juice
1 tablespoon fresh grated orange peel
1 teaspoon fennel seeds, crushed
½ teaspoon dried oregano, crushed
½ teaspoon dried thyme, crushed
½ teaspoon dried basil, crushed
Ground black pepper, to taste
1 pound fish fillets (sole, flounder or sea perch)

1. Heat oil in a 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 for 30 minutes, uncovered. Remove bay leaf.
3. Arrange fish in 10×6-inch baking dish; cover with sauce.
4. Bake, uncovered, at 375 F for about 15 minutes, or until fish flakes easily with a fork.

Nutritional information per serving: calories 177; total fat 4 g; saturated fat 1 g; cholesterol 56 mg; sodium 28 mg.

Recipe courtesy of the National Heart, Lung, and Blood Institute