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Mediterranean Baked Fish – TypeFree Diabetes

Mediterranean Baked Fish

Cooking Time: 45 minutes
Number of Servings: 4 


2 tsp olive
1 large onion,
1 can (16 oz)   whole
tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic,
1 C dry white
1/2 C reserved
tomato juice, from canned tomatoes
1/4 C lemon
1/4 C orange
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
1 lb fish
fillets (sole, flounder, or sea perch)




  1. Heat oil in large nonstick skillet.
    Add onion, and saute over moderate heat 5 minutes or until soft.
  2. Add all remaining ingredients except fish.
  3. Stir well and simmer 30 minutes, uncovered.
  4. Arrange fish in 10×6-inch baking dish; cover with sauce.
  5. Bake, uncovered, at 375¼ F about 15 minutes or until fish flakes easily.

Nutrition Facts

– Serving Size: 1/4 recipe

Amount Per Serving
Calories: 177

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 56 mg

Sodium: 281 mg

Source: National Heart, Lung and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


Author Admin

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