Fish

Mediterranean Baked Perch, modified is for Dinner.

Mediterranean Baked Perch, modified takes 5 minutes to prepare.

Mediterranean Baked Perch, modified takes 50 minutes to cook.

Mediterranean Baked Perch, modified makes 2 servings.

The ingredients for Mediterranean Baked Perch, modified are:

PAM Olive Oil spray for non-stick Skillet.
1 large onion, sliced
1 16 oz can of diced tomato with Mediterranean spices [Basil, Garlic & Oregano] drain juice into a cup & reserve 1/2 cup to add to recipe
1 Bay Leaf, whole
1/2 cup apple juice, unsweetened
1/4 cup lemon juice
1/4 cup orange juice or 1 TBS of Orange J. concentrate
4 oz Perch per person = 8 oz if serving 2 [I use frozen; take out of freezer 24 to 48 hours in advance and thaw in glass or plastic dish, covered with plastic wrap.]
Optional if available: Fennel Seeds, pepper
& grated orange peel

Here is how you make Mediterranean Baked Perch, modified:

1. Pre-heat oven to 375 degrees. Heat large nonstick skillet on stove to moderate heat. Spray with PAM Olive Oil Spray. Add onion, and sauté over moderate heat 5 minutes or until soft. [original recipe called for olive oil instead of PAM. I use olive oil salad dressing. That is enough for me.]2. Add all juices and Bay Leaf and simmer to cook down liquid by 10% for 15 minutes, uncovered. 3. Add all remaining ingredients except fish. Stir well and simmer 15 minutes, uncovered.4. Spray Baking dish with Pam spray. Arrange fish in 10x6" baking dish; cover with sauce.5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily. 6 Serve with the sauce.Number of Servings: 2Recipe submitted by SparkPeople user 60SIXTY.

The nutritional information for Mediterranean Baked Perch, modified is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 311.6

• Total Fat: 1.6 g
• Cholesterol: 130.3 mg
• Sodium: 2,174.3 mg
• Total Carbs: 43.5 g
• Dietary Fiber: 5.6 g
• Protein: 29.4 g

Mediterranean Baked Perch, modified is Italian cuisine.