Healthful Recipes
	Main Dishes: Seafood

	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 t. olive oil
1 large onion, sliced
1/4 C. lemon juice
1/4 C. orange juice
1 can (16 oz.) whole tomatoes, drained (reserve juice) and coarsely chopped
1 T. fresh grated orange peel
1 t. fennel seeds, crushed
1 bay leaf
1/2 t. dried oregano, crushed
1 clove garlic, minced
l/2 t. dried thyme, crushed
1 C. dry white wine
l/2 t. dried basil, crushed
1/2 C. reserved tomato juice from canned tomatoes
black pepper to taste
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 remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10x6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375° F about 15 minutes or until fish flakes easily.

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YIELD: 4 servings SERVING SIZE: 4-ounce fillet with sauce

NUTRITION ANALYSIS PER SERVING: Calories, 177; Total fat, 4 grams; Saturated fat, 1 gram; Cholesterol, 56 milligrams; Sodium, 281 milligrams