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  • Mediterranean Baked Fish

A simple, healthy dinner that bring the flavors of the Mediterranean to your table.

Recipe Source: Stay Young At Heart


  • 2 tsp olive oil

  • 1 large onion, sliced

  • 1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped

  • ½ C reserved tomato juice (from canned tomatoes)

  • 1 bay leaf

  • 1 clove garlic, minced

  • 1 C dry white wine

  • ¼ C lemon juice

  • ¼ C orange juice

  • 1 Tbsp fresh grated orange peel

  • 1 tsp fennel seeds, crushed

  • ½ tsp dried oregano, crushed

  • ½ tsp dried thyme, crushed

  • ½ tsp dried basil, crushed

  • Ground black pepper, to taste

  • 1 lb fish fillets (sole, flounder, or sea perch)

calories 177
Total fat 4 g
Saturated fat 1 g
Cholesterol 56 mg
Sodium 281 mg
Percent Daily Values are based on a 2,000 calorie diet.


  • 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.

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