Mediterranean Baked Fish

Studies show that people who follow the average Mediterranean diet eat less saturated fat and are typically less susceptible to heart disease than their American counterparts. This quick and savory Mediterranean baked fish recipe from The Cardiac Recovery Cookbook (Hatherleigh Press, 2005) pumps up the flavor with fragrant spices and citrus. Low in saturated fat, it’s also a great source of lean protein.


Mediterranean Baked Fish
Serves 4

2 teaspoons olive oil

1 large onion, sliced

1 can (16 ounce) whole tomatoes, drained (reserve juice), coarsely chopped

1 cup dry white wine

½ cup tomato juice (reserved from canned tomatoes)

¼ cup lemon juice

¼ cup orange juice

1 clove garlic, minced

1 tablespoon freshly-grated orange peel

1 teaspoon fennel seeds, crushed

½ teaspoon dried oregano, crushed

½ teaspoon dried thyme, crushed

½ teaspoon dried basil, crushed

1 bay leaf

Black pepper to taste

1 pound fish fillets (sole, flounder or sea perch)

Directions: Heat oil in large nonstick skillet. Add onion and sauté over moderate heat for 5 minutes or until soft. Add remaining ingredients except fish. Stir well and simmer uncovered for 30 minutes. Arrange fish in 10- by 6-inch baking dish. Cover with sauce. Bake, uncovered, at 375º F for about 15 minutes, or until fish flakes easily.

From The Cardiac Recovery Cookbook: Heart Healthy Recipes for Life After Heart Attack or Heart Surgery by M. Laurel Cutlip, R.D., L.N., with Sari Budgazad, R.D., C.D.N., Copyright 2005. Excerpted with permission from Hatherleigh Press.

Tags: dinner, fish, heart healthy