Fish Plaki

Fish Plaki is a traditional Greek dish featuring tender fish baked in a rich tomato sauce with herbs and vegetables, making it both flavorful and satisfying. This dairy-free recipe highlights the fresh taste of the sea while providing a wholesome meal option.

Ingredients

• White fish fillets (cod or haddock) - 300 grams
• Olive oil - 3 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Tomato paste - 2 tablespoons
• Canned diced tomatoes - 400 grams
• Dried oregano - 1 teaspoon
• Dried thyme - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)
• Lemon - 1, juiced

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Stir in the minced garlic, diced carrot, and diced red bell pepper. Cook for another 5 minutes until the vegetables are softened.
4. Add the tomato paste, canned diced tomatoes, dried oregano, dried thyme, salt, and black pepper to the skillet. Stir well and simmer for 10 minutes to allow the flavors to meld.
5. In a baking dish, place the fish fillets and pour the tomato sauce mixture over them, ensuring the fish is well coated.
6. Drizzle the remaining tablespoon of olive oil on top and squeeze the lemon juice over the dish.
7. Cover the baking dish with foil and bake in the preheated oven for 20 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. Garnish with fresh parsley before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 25 g
• Fiber: 4 g
• Sugar: 6 g
• Sodium: 800 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 from fish, beneficial for heart health.
• High in vitamins and minerals from vegetables, supporting overall well-being.

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