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 1 1 can (16 oz) 1 1 clove 1 C 1/2 C 1/4 C 1/4 C 1 Tbsp 1 tsp 1/2 tsp 1/2 tsp 1/2 tsp to taste 1 lb |
olive oil large onion, sliced whole tomatoes, drained (reserve juice) and coarsely chopped bay leaf garlic, minced dry white wine reserved tomato juice, from canned tomatoes lemon juice orange juice fresh grated orange peel fennel seeds, crushed dried oregano, crushed dried thyme, crushed dried basil, crushed black pepper fish fillets (sole, flounder, or sea perch) |
- Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
- Add all remaining ingredients except fish.
- Stir well and simmer 30 minutes, uncovered.
- Arrange fish in 10x6-inch baking dish; cover with sauce.
- Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.
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
If you have any questions or comments on senior health nutrition, fitness, etc., go to the Senior Health Forum where we are talking about the following:
The information contained in these pages
is for educational / reference use only.
Sources:
National Institutes of Health
