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    Καλή Γεύση Χωρίς Αλάτι: Μαγειρέψτε τα όσπρια σας το κοτόπουλο, το κρέας ή το ψάρι με πολλά μπαχαρικά όπως σκόρδο, κρεμμύδι, curry, θυμάρι, ρίγανη ή ginger
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Potamitis Gastroenterology & Nutrition

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

1 large onion, sliced

1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped

1 baby leaf

1 clove garlic, minced

1 C dry white wine

½ C reserved tomato juice from canned tomatoes

¼ C lemon juice

¼ C orange juice

1 Tbls fresh grated orange peel

1 tsp fennel seeds, crushed

½ tsp dried oregano, crushed

½ tsp dried thyme, crushed

½ tsp basil, crushed

to taste 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 a baking dish and cover with sauce.
  5. Bake, uncovered at 375 F 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

Sodium: 281 mg