This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
Nutrition Facts
Serving Size | 4 oz fillet with sauce |
Calories | 177 |
Total Fat | 4 g |
Saturated Fat | 1 g |
Cholesterol | 56 mg |
Sodium | 281 mg |
Ingredients and Preparation
Ingredients | Measures |
---|---|
Olive oil | 2 teaspoons |
Large onion, sliced | 1 |
Whole tomatoes, drained (reserve juice) and coarsely chopped | 1 can (16 ounces) |
Bay leaf | 1 |
Garlic clove, minced | 1 |
Dry white wine | 1 cup |
Reserved tomato juice, from canned tomatoes | ½ cup |
Lemon juice | ¼ cup |
Orange juice | ¼ cup |
Fresh grated orange peel | 1 tablespoon |
Fennel seeds, crushed | 1 teaspoon |
Dried oregano, crushed | ½ teaspoon |
Dried thyme, crushed | ½ teaspoon |
Dried basil, crushed | ½ teaspoon |
Black pepper to taste | |
Fish fillets (sole, flounder, or sea perch) | 1 pound |