The Mediterranean diet has been often hailed as the key to complete nutrition. Loaded with healthy fats, proteins, and various vitamins and minerals essential for human function. We're not recommending that you eat every meal as if you lived off the coast of Athens, but you can take this amazing recipe to add some much-needed flavor and health to your family's weekly meals.
Ingredients:
- 1 lb. fish fillets (sole, flounder, or sea perch)
- 2 teaspoons 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 Tablespoon fresh orange peel, grated
- 1 teaspoon fennel seeds, crushed
- 1/2 teaspoon dried oregano, crushed
- 1/2 teaspoon dried thyme, crushed
- 1/2 teaspoon dried basil, crushed
- Black pepper to taste
Directions:
1. Heat oil in a 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 a 10- by 6-inch baking dish. Cover with sauce. Bake uncovered at 375 degrees F for about 15 minutes or until fish flakes easily.
Yield: 4 servings
Serving size: 4-oz fillet with sauce
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