Egyptian - Mediterranean Baked Fish

By ali eletre

Ingredients
  • Ingredients:

  • 2 teaspoons 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 cup dry white wine

  • 1/2 cup reserved tomato juice, from canned tomatoes

  • 1/4 cup lemon juice

  • 1/4 cup orange juice

  • 1 tablespoon fresh grated orange peel

  • 1 teaspoon fennel seeds, crushed

  • 1/2 teaspoon dried oregano, crushed

  • 1/2 teaspoon dried thyme, crushed

  • 1/2 teaspoon dried basil, crushed

  • Black pepper to taste

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

Directions
  1. Directions:

  2. 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.

  3. Arrange fish in 10 x 6-inch baking dish; cover with sauce.

  4. Bake uncovered, at 375 degrees about 15 minutes or until fish flakes easily.

  5. Recipe yields 4 Mediterranean Baked Fish servings; serving size: 4 oz fillet with sauce.


Nutritional Facts

Servings
4
Each serving provides
Calories: 177
Total fat
4g
Saturated fat
1g
Cholesterol
56mg
Sodium
281mg
This dish is baked and flavored with a Mediterranean-style tomato
onion
and garlic sauce to make it lower in fat and salt.

lunch fish fish and seafood dinner low saturated fat omega 3 dairy free grain free vitamin d anti inflammatory

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