Mediterranean Poached Fish

1 lb. fish fillets (catfish, cod, or tilapia), cut into 4 pieces
2 tsp. olive oil
1 small red onion, sliced
1 can (16 oz.) no-salt-added diced tomatoes, drained (reserve juice)
½ cup tomato juice (reserved from canned tomatoes - add water if needed)
1 bay leaf
1 clove garlic, minced
1 cup dry white wine
¼ cup lemon juice
¼ cup orange juice
1 Tbsp. grated fresh orange peel (or 1 tsp. dry
1 tsp. fennel seeds, crushed
½ tsp. dried oregano, crushed
½ tsp. dried basil, crushed
Black pepper to taste

Heat oil in large nonstick skillet.  Add onion and sauté over moderate heat for 5 minutes or until soft.

Add all remaining ingredients except fish.  Stir well, bring to a boil and boil, uncovered, for 10 minutes.

Add fish, reduce to simmer and cook, covered, for 5 minutes.  Turn off heat and allow to stand, without peeking, for 10 minutes.

Yield: 4 servings

PER SERVING (4-oz. fillet with sauce):          
CALORIES: 200
FAT: 3.5g            SATURATED FAT: 1g
CHOLESTEROL: 56mg                   
CARBOHYDRATE:  10g
FIBER: 3g                  
SODIUM: 75mg
PROTEIN: 24g

WeightWatchers Points:  4

Diabetic Exchange: 3 1/2 very lean protein, 1/2 carbohydrate

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