Healthy Recipes

Mediterranean Baked Fish
dashed separator
Servings: 4
Ingredients and Preparation
Ingredients Measures
Olive oil 2 teaspoons
Large onion, sliced 1
Whole tomatoes, drained (reserve juice) and coarsely chopped 1 can (16 ounces)  
Bay leaf 1
Garlic clove, minced 1
Dry white wine 1 cup
Reserved tomato juice, from canned tomatoes ½ cup
Lemon juice ¼ cup
Orange juice ¼ cup
Fresh grated orange peel 1 tablespoon
Fennel seeds, crushed 1 teaspoon
Dried oregano, crushed ½ teaspoon
Dried thyme, crushed ½ teaspoon
Dried basil, crushed ½ teaspoon
Black pepper to taste
Fish fillets (sole, flounder, or sea perch) 1 pound

  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 10 x 6 inch baking dish; cover with sauce.
  5. Bake, uncovered, at 375ºF about 15 minutes or until fish flakes easily.

Nutrition Facts
Serving Size 4 oz fillet with sauce
Calories 177
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 56 mg
Sodium 281 mg
dashed separator
healthy living calculator
Current Research From Top Journals

Water Before Meals May Promote Weight Loss
August 2015

A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

dot separator
previous editions

Fecal Transplants Induce Ulcerative Colitis Remission
July 2015

Exercise Associated with Healthy Baby Weight
June 2015

Mindful Meditation May Reduce Symptoms and Complications of Insomnia
May 2015

dashed separator


Our Free Newsletter
click here to see all of our uplifting newsletters »