A light, herb-infused Mediterranean baked fish at 177 calories. White fish baked in a fragrant citrus and tomato sauce.
This Mediterranean Baked Fish is a wonderfully light dish built around a fragrant sauce of tomato, white wine, citrus juices, and a full complement of Mediterranean herbs. Delicate white fish fillets bake gently in the sauce until they flake easily, absorbing all the aromatic flavor along the way. At just 177 calories per serving, this is one of the lightest, most nutritionally efficient dishes in the collection.
Recipe Info
Serves: 5 | Prep Time: 10 minutes | Cook Time: 45 minutes | Calories per serving: ~177
Nutrition per Serving (Estimated)
Protein: 20g | Fat: 4g | Carbohydrates: 8g | Fiber: 1g
Ingredients
- 2 teaspoons olive oil
- 1 large onion, sliced
- 1 can (450g / 16oz) whole tomatoes, drained (juice reserved) and coarsely chopped
- 1 bay leaf
- 1 garlic clove, minced
- 240ml / 1 cup dry white wine
- 125ml / 0.5 cup reserved tomato juice
- 60ml / 0.25 cup fresh lemon juice
- 60ml / 0.25 cup fresh orange juice
- 1 tablespoon fresh orange zest, grated
- 1 teaspoon fennel seeds, crushed
- 1/2 teaspoon dried oregano, crushed
- 1/2 teaspoon dried thyme, crushed
- 1/2 teaspoon dried basil, crushed
- Freshly ground black pepper, to taste
- 450g / 1 lb white fish fillets (sole, flounder, or sea bass)
Instructions
- Soften the onion. Heat the olive oil in a large non-stick skillet over medium heat. Add the sliced onion and saute for 5 minutes, until soft.
- Build the sauce. Add the chopped tomatoes, bay leaf, garlic, white wine, reserved tomato juice, lemon juice, orange juice, orange zest, fennel seeds, oregano, thyme, basil, and black pepper. Stir well to combine.
- Simmer. Bring to a gentle simmer and cook uncovered for 30 minutes, allowing the sauce to reduce and the flavors to concentrate.
- Preheat the oven. Heat the oven to 190C / 375F.
- Assemble. Arrange the fish fillets in a 25cm x 15cm / 10 x 6-inch baking dish. Pour the sauce evenly over the fish, discarding the bay leaf first.
- Bake. Bake uncovered for about 15 minutes, or until the fish flakes easily when tested with a fork.
- Serve. Serve hot, spooning extra sauce over each portion.
Serving Suggestions
- Serve with a small portion of steamed rice or couscous to soak up the fragrant sauce
- Pair with a simple green salad dressed with lemon and olive oil
- Crusty whole-grain bread on the side is excellent for mopping up the extra sauce
- A chilled glass of dry white wine complements the citrus and herb flavors well
- Steamed green beans or zucchini alongside round out the plate nicely
Tips and Variations
- Any delicate white fish works well here. Sole, flounder, and sea bass are traditional choices, but tilapia or cod also work well.
- Simmering the sauce for the full 30 minutes before adding the fish is what develops its concentrated, fragrant character. Do not rush this step.
- Fresh herbs can be used in place of dried, using roughly three times the quantity given the more concentrated flavor of dried herbs.
- The orange zest and juice add a distinctive brightness that sets this apart from a standard tomato-based fish bake.
- Watch the fish closely once it goes in the oven, as delicate white fillets can overcook quickly.
Why This Recipe Works
The extended simmering time for the sauce before the fish is added is the key technique here. It allows the wine to cook off its raw alcohol edge, the citrus juices to mellow and integrate, and the herbs to fully infuse the tomato base, resulting in a sauce with real depth despite its short overall cooking time. Because delicate white fish cooks so quickly, adding it only for the final baking stage ensures it stays tender and moist while still absorbing plenty of the sauce’s fragrant flavor.
Storage and Reheating
Store cooled fish and sauce in an airtight container in the refrigerator for up to 2 days. Reheat gently in a covered dish in a 160C oven for 10 minutes, or in the microwave. Best enjoyed fresh, as delicate white fish can become soft on reheating.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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