Back to Basics with Baked Fish BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH

The average American eats about 2.5 ounces of fish per week – far below the 8-12 ounces recommended by many health professionals. Most fish is low in fat, high in protein, and rich in vitamins and minerals. It also provides a great respite from red meat-based meals, which have been proven to increase risk for colorectal cancer if eaten in excess.

 

This week’s baked tilapia – a mild, firm fish – is simmered atop a tasty mixture of citrus, tomatoes and herbs. Much of the dish’s unique flavor is thanks to the inclusion of fennel and cumin – two spices that help give the meal a more exotic taste..

 

Fennel, which comes in ground, cracked or whole-seed form, imparts a sweet, anise-like flavor. The name fennel comes from the Greek word for marathon, as the famous battle at Marathon in 490 BC was fought on a field of fennel.

 

Cumin, a member of the parsley family, adds a slightly bitter, but warm taste. It is the seed of a flowering plant that has been grown as a spice since ancient times. Ground cumin is a bright khaki-colored powder with a slightly oily texture. Ground cumin that has turned clumpy or dull should be replaced.

 

Some chefs advise that it is better to buy and store cumin seeds rather than powder, since seeds keep their flavor better. To extract even more flavor, they recommend lightly toasting the seeds before use. You can use the seeds whole or grind them in a small coffee-bean grinder when ready to use. As with all spices, cumin should be stored in an airtight container away from light and heat.

 

Mediterranean Baked Fish - Makes 4 servings.

• 1 Tbsp. olive oil
• 1 large yellow onion, sliced
• 1 can (14 oz.) unsalted diced tomatoes, drained (with juice reserved)
• 3 bay leaves
• 2 cloves garlic, minced
• 1 cup white grape juice, dry white wine may be substituted
• 2 Tbsp. white vinegar
• 1/4 cup orange juice
• 1/4 cup lemon juice
• 3 tsp. orange peel, freshly grated
• 1 tsp. ground fennel (optional)
• 1/4 tsp. cumin
• 2 tsp. Italian seasoning
• Salt and freshly ground pepper, to taste
• 4 tilapia fillets, approximately 1 lb. total

Preheat oven to 375 degrees.

Heat oil in large skillet. Sauté onion over moderate heat, until soft, about 5 minutes. Combine remaining ingredients – tomatoes through ground pepper (including reserved tomato juice). Stir gently and simmer uncovered for approximately 30 minutes.

Place fish fillets into a 7 x 11 inch baking dish. Cover evenly with the sauce.

Bake until fish flakes easily, approximately 15 minutes. Serve immediately.

Per serving: 220 calories, 6 g total fat (1 g saturated fat), 17 g carbohydrate, 24 g protein, 1 g dietary fiber, 250 mg sodium.

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