Baked fish with a Mediterranean flavor with tomatoes, onions, garlic, white wine and Italian herbs. Easy and healthy can’t be beat!
Nothing delights us more than getting together with friends and family, which we did every night this past weekend.
Friday night we joined friends at the new Marietta Pizza Company; Saturday, we hosted a few friends over for a blog tasting menu; and Sunday, we hosted our lifegroup from church, which is our small group—we eat together, study and have an interesting discussion and then pray together. It’s a great way to start the week.
Everyone wanted fish to be on the menu for the blog tasting night, so I settled on a Mediterranean style baked fish recipe that came from the National Institutes of Health – Stay Young at Heart program.
Tomatoes, onions, garlic, white wine and Italian herbs…what’s not to like? You can use any fish: sole, flounder, cod or even salmon. I chose flounder since that’s what was fresh as Publix that day, but would probably use a thicker fish next time.
How to Make Mediterranean Baked Fish
Slice up an onion and sauté in a non-stick skillet, then add a can of whole tomatoes and the remaining ingredients. I wasn’t crazy about the onion slices once we started eating, but everyone else liked the slices so use your judgment there.
I would have preferred chopped onions, but was overruled by the testers.
To the onions, add the tomatoes and be sure to reserve the juice from the can.
Add the rest of the ingredients and stir it all together well, then simmer uncovered for 30 minutes.
Lightly spray a baking dish and arrange the fish fillets in the dish, then spoon sauce over the fillets. Bake uncovered for 15 to 20 minutes, until fish flakes easily with a fork.
This is really a great, easy dish with little chopping involved so you could put it together on a weeknight and get other things done while the sauce is simmering. You’ll have dinner on the table in less than an hour.
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- 2 tsp olive oil
- 1 large onion, sliced
- 1 16-oz. can whole tomatoes, drained (reserve juice) and coarsely chopped
- 1 bay leaf
- 1 small jar capers
- 1 clove garlic, minced
- 1 cup dry white wine
- 1/2 cup reserved tomato juice
- 1/4 cup fresh lemon juice
- 1/4 cup fresh orange juice
- 1 tbsp freshly grated orange peel
- 1 tsp fennel seeds, crushed
- 1/2 tsp dried oregano
- 1/2 tsp dried thyme
- 1/2 tsp dried basil
- salt and pepper to taste
- 2 lbs. fish fillets, (tilapia, sole, flounder, cod, sea bass or other fleshy fish)
- Preheat oven to 375.
- Heat oil in large, non-stick skillet. Add onion and saute over medium-high about 5 minutes or until beginning to soften. Add tomatoes and remaining ingredients. Simmer uncovered for 30 minutes.
- Lightly spray a baking dish and arrange fish fillets in dish. Spoon sauce over fish. Bake uncovered for 15-20 minutes, until fish flakes easily with fork.
From National Institutes of Health Stay Young at Heart.
Nutrition Information:Yield: 4 Serving Size: 4 servings
Amount Per Serving: Calories: 338 Saturated Fat: 1g Cholesterol: 113mg Sodium: 232mg Carbohydrates: 14g Fiber: 1g Sugar: 9g Protein: 46g