Iberian Flavors Evident In The Robust Taste Of This Spanish-Style Fish

Onions, bell peppers and olive oil are the foundation of much Spanish cooking. In Spanish-Style Baked Fish, the trio of Iberian flavors unites to create a sensational, low-fat meal for American cooks.

The olive oil is used very sparingly to brown onion slices until they are sweet and golden. Then add sweet red bell peppers, garlic, tomatoes, orange juice and dry sherry and simmer the concoction until you have a flavorful, colorful topping. Just spoon the topping over fish steaks or fillets and bake it for 20 to 25 minutes.

The secret to browning vegetables in very little oil is moderate heat. Be sure to use a large, nonstick skillet and turn the stove to medium or medium-high.

Watch the onions carefully while they cook to make sure they are browning, not burning. It’s also important to use a large skillet to allow the moisture to evaporate. Moisture could cause the onions to stick to the pan and burn, which will give the dish a slightly bitter taste.

You can use many kinds of fish in this recipe, including mahi mahi, swordfish, tuna, red snapper or halibut. These are meaty fish that can stand up to the robust flavors of the topping.

Spanish-Style Baked Fish

4 (5-ounce) fish steaks about 1 inch thick, such as halibut, mahi mahi, swordfish, kingfish or tuna

2 teaspoons pure olive oil

1 large onion, peeled and sliced in half from stem to stem and thinly sliced (about 2 cups)

1 red bell pepper, thinly sliced into strips (about 1 cup)

2 cloves garlic, crushed through a press or 1/4 teaspoon commercial crushed garlic

1 (14.5-ounce) can whole peeled tomatoes

1/4 cup orange juice, preferably fresh squeezed

1/4 cup dry sherry

1/2 teaspoon dried basil

1/2 teaspoon dried thyme

1/2 teaspoon sugar

1/4 teaspoon freshly ground black pepper

Heat oven to 375 degrees. Place fish steaks in a glass or ceramic baking dish big enough to hold them without crowding. Set aside.

Heat the oil in a 12-inch nonstick skillet over medium-low heat. Add the onion and saute slowly over medium or medium-high heat, stirring occasionally, for 10 to 12 minutes or until the onion begins to brown lightly. (Do not allow onions to burn. If necessary, reduce heat.)

When onions are done, add the red pepper strips and garlic and cook for 1 to 2 minutes longer, until garlic is fragrant. Add the canned tomatoes with the tomato juice, and crush tomatoes with a spoon. Add the orange juice, sherry, dried basil, thyme, sugar and black pepper and bring mixture to a simmer. Simmer over low heat for 12 to 15 minutes or until mixture is no longer soupy.

Pour the tomato-onion mixture over the fish and bake for 20 minutes or until fish is firm to the touch. If steaks are thicker than 1 inch, bake the dish for 25 minutes, or until fish is firm to the touch.

Serve with yellow or brown rice.

Yield: 4 servings.

Nutrition information per serving (based on halibut): 243 calories, 31 grams protein, 20 grams carbohydrate, 3 grams fat (11 percent fat calories), 65 milligrams cholesterol, 369 milligrams sodium.

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