Touch Hearts to Rate
3 votes | 8627 views

I copied this from The Essential Mediterranean Cookbook. I only changed it slightly.

Servings: 4


Cost per serving $0.44 view details
  • olive oil
  • 2 onions, minced
  • 1 stalk celery, diced
  • 1 carrot, peeled and diced
  • 1 T minced garlic
  • 13 oz can chopped (diced) tomatoes
  • 2 T tomato paste
  • 1/4 tsp dry oregano
  • 1/2 tsp sugar
  • 2 oz panko (about 1/4 cup)
  • Little over a pound of sturdy white fish. I used sole and don't recommend it. The flavor was great, but texture wise it didn't hold up to the sauce and made more of a stew. The original recipe calls for snapper or cod.
  • 3 T chopped parsley
  • 1 T lemon juice


  1. Heat some olive oil in a pan and cook the onion, carrot and celery for about 10 minutes until they start to get tender.
  2. Add garlic and cook for a minute.
  3. Add the diced tomatoes, tomato paste, oregano and sugar. Simmer until it starts to thicken. Season as needed.
  4. Arrange the fish in a baking dish.
  5. Stir in the parsley and lemon juice to the sauce.
  6. Pour the sauce over the fish and sprinkle with the panko.
  7. Bake for about 20 minutes at 350 or until the fish is cooked through.
How good does this recipe look to you?
Touch Hearts to Rate

Add Recipe to

Add the recipe to which day?
« Today - Oct 06 »
Today - Oct 06
October 7 - 13
October 14 - 20
October 21 - 27
Please select a day
or Cancel
Loading... Adding to Planner

Nutrition Facts

Amount Per Serving %DV
Serving Size 139g
Recipe makes 4 servings
Calories 97  
Calories from Fat 8 8%
Total Fat 0.94g 1%
Saturated Fat 0.21g 1%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 212mg 9%
Potassium 294mg 8%
Total Carbs 19.74g 5%
Dietary Fiber 2.7g 9%
Sugars 5.82g 4%
Protein 3.19g 5%



  • John Spottiswood
    June 14, 2013
    I really enjoyed this fish. It was full flavored and light. I would highly recommend adding a healthy sprinkle of kosher salt and freshly ground black pepper to taste. I'm surprised it's not in the recipe.
    I've cooked/tasted this recipe!
    This is a variation


    • ShaleeDP
      June 17, 2013
      This is interesting. Different and the healthy recipes are what we should go for these days.
      • June 15, 2013
        Sounds wonderful! I might add some cut green beans too to make it more veggie since I am trying to get my 6 or more veggies a day. Thanks John! Always enjoy reading your postings. Happy Father's Day!

        Leave a review or comment