Printable Version

Mediterranean Baked Tilapia

Serves 4

2 tsp

Olive oil

1

Large onion, sliced

16 oz.  

Whole tomatoes, drained (reserve juice) and coarsely chopped

1

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

to taste

Black pepper

1 lb

Tilapia Fillets

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

  1. Add all remaining ingredients except fish.
  2. Stir well and simmer 30 minutes, uncovered.
  3. Arrange fish on a baking sheet sprayed with Pam; cover with sauce.
  4. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.

HSC Cafeteria, WVUH

Nutrition Analysis:

360 Calories

5.4g Fat

0.3g Sat Fat

0 mg Cholesterol

59 mg Sodium