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# Healthy Recipes: Mediterranean Baked Fish
- URL: https://www.foodconsumer.org/mediterranean_baked_fish_1507100654/
- Published: 2010-07-15T07:53:00.000Z
- Updated: 2026-09-22T16:14:19.000Z
- Description: Sole, flounder or sea perch bakes under a simmered tomato, onion and garlic sauce seasoned with fennel seed, oregano, thyme, basil and citrus juice, an approach that keeps fat and salt down. Each 4-ounce serving supplies 177 calories, 4 g fat and 281 mg sodium. Serves four.
- Author: Food Consumer
- Tags: Cooking, Recipes & Dining, #vivvo-import

MEDITERRANEAN BAKED FISH

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) 

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

from nih.gov