This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
2 tsp | 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 C | dry white wine |
1/2 C | reserved tomato juice, from canned tomatoes |
1/4 C | lemon juice |
1/4 C | orange juice |
1 Tbsp | fresh grated orange peel |
1 tsp | fennel seeds, crushed |
1/2 tsp | dried oregano, crushed |
1/2 tsp | dried thyme, crushed |
1/2 tsp | dried basil, crushed |
to taste | black pepper |
1 lb | fish fillets (sole, flounder, or sea perch) |
Yield: 4 servings--Serving Size: 4 oz fillet with sauce
Each serving provides:
Calories: 177
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 281 mg