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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
Prep time Cook time Yields Serving Size
5 minutes 1 hour 4 servings 4 oz fillet with sauce


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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