Adapted from the National Heart, Lung, and Blood Institute, National Institutes of Health, US Department of Health and Human Services
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
4 oz fillet with sauce
Servings and Times
Ingredients and Preparation
Large onion, sliced
Whole tomatoes, drained (reserve juice) and coarsely chopped
1 can (16 ounces)
Garlic clove, minced
Dry white wine
Reserved tomato juice, from canned tomatoes
Fresh grated orange peel
Fennel seeds, crushed
Dried oregano, crushed
Dried thyme, crushed
Dried basil, crushed
Black pepper to taste
Fish fillets (sole, flounder, or sea perch)
Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft.
Add all remaining ingredients except fish.
Stir well and simmer 30 minutes, uncovered.
Arrange fish in 10 x 6 inch baking dish; cover with sauce.
Bake, uncovered, at 375ºF about 15 minutes or until fish flakes easily.
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