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
One large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
One 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
Freshly ground black pepper
1 lb fish fillets (sole, flounder, or sea perch)

1. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft.

2. Add all 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 for 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