Baked Fish Plaki

Baked Fish Plaki is a traditional Greek dish featuring tender fish baked with a rich tomato, onion, and herb sauce. This flavorful and healthy meal is perfect for any occasion, bringing the tastes of the Mediterranean to your table.

Ingredients

• White fish fillets (like cod or haddock) - 300 grams
• Olive oil - 3 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Tomatoes - 400 grams, diced (canned or fresh)
• Bell pepper - 1 medium, chopped
• Parsley - 2 tablespoons, chopped
• Oregano - 1 teaspoon, dried
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Lemon - 1, juiced

Steps

1. Preheat your oven to 200°C (400°F).
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic and chopped bell pepper to the skillet, cooking for another 3-4 minutes until softened.
4. Stir in the diced tomatoes, oregano, salt, and black pepper. Allow the mixture to simmer for about 10 minutes, stirring occasionally.
5. While the sauce simmers, place the fish fillets in a baking dish. Drizzle with lemon juice and sprinkle with chopped parsley.
6. Pour the tomato mixture evenly over the fish fillets in the baking dish.
7. Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes.
8. Remove the foil and bake for an additional 5-10 minutes, or until the fish is cooked through and flakes easily with a fork.
9. Serve hot, garnished with additional parsley if desired.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in protein and low in fat, supporting muscle maintenance.

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