Back to Basics with Baked Fish

by The American Institute for Cancer Research

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.