Mediterranean Baked Fish - BabyUniversity.com - Baby and parenting forums and reviews
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#1 of Old 03-04-2005, 03:46 AM - Thead Starter
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Join Date: Jul 2003
Location: hillbilly heaven
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Taste the Mediterranean in this dish's tomato, onion, and garlic sauce.

Yield: 4 servings
Serving size: 4 oz fillet with sauce

1 lb fish fillets (sole, flounder, or sea perch)
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice), coarsely chopped
1/2 cup tomato juice (reserved from canned tomatoes)
1 bay leaf
1 clove garlic, minced
1 cup dry white wine
1/4 cup lemon juice
1/4 cup orange juice
1 tbsp fresh orange peel, grated
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed
black pepper, to taste

1. Heat oil in 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 uncovered for 30 minutes.

3. Arrange fish in 10- by 6-inch baking dish. Cover with sauce. Bake uncovered at 375 degrees F for about 15 minutes or until fish flakes easily.

Each serving provides:
Calories: 178
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 260 mg
Total fiber: 3 g
Protein: 22 g
Carbohydrates: 12 g
Potassium: 678 mg

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