Mediterranean Baked Fish

• 2 tsp. olive oil
• 1 large onion, sliced
• 1 16-oz. can of whole tomatoes, drained and chopped
• 1 bay leaf
• 1 clove garlic, minced
• 1 cup of dry white wine
• ½ cup tomato juice-here you can use the liquid from the whole tomatoes
• ¼ cup lemon juice
• ¼ cup orange juice
• 1 tbsp. grated orange peel
• 1 tsp. fennel seeds, crushed
• ½ tsp. dried oregano, crushed
• ½ tsp. dried thyme, crushed
• ½ tsp. dried basil, crushed
• Black Pepper to taste
• 1 lb. Fish fillets

First you will

1. Heat olive oil in large nonstick skillet, then add onion and sauté over medium heat for about 5 minutes or until soft.
2. Add all other ingredients except fish to skillet.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10x6-inch baking dish and cover with sauce from skillet.
5. Bake uncovered at 375 degrees for about 15 minutes or until fish flakes easily.

This dish will yield 4 servings, which is a 4 oz. filet with sauce per serving.

Nutritional Information per serving:
177 Calories
56 mg cholesterol
4 g total fat
281 mg sodium
1 g saturated fat

Recipes found at www.nhlbi.nih.gov/health/public/heart/other/syah/index.htm