Kleftiko Fish

Kleftiko Fish is a traditional Greek dish featuring tender fish slow-cooked with aromatic herbs and vegetables, offering a delightful blend of flavors. This dairy-free recipe captures the essence of Greek cuisine while being healthy and nutritious.

Ingredients

• White fish fillets (e.g., sea bass or snapper) - 400 grams
• Olive oil - 3 tablespoons
• Lemon juice - 2 tablespoons
• Garlic - 3 cloves, minced
• Fresh oregano - 1 tablespoon, chopped (or 1 teaspoon dried)
• Fresh parsley - 1 tablespoon, chopped
• Red onion - 1 medium, sliced
• Cherry tomatoes - 200 grams, halved
• Bell pepper (red or yellow) - 1 medium, sliced
• Potatoes - 300 grams, cut into wedges
• Salt - to taste
• Black pepper - to taste
• Water - 200 ml

Steps

1. Preheat your oven to 180°C (350°F).
2. In a large mixing bowl, combine olive oil, lemon juice, minced garlic, chopped oregano, salt, and pepper to create a marinade.
3. Add the fish fillets to the marinade and let them sit for about 15 minutes to absorb the flavors.
4. In a baking dish, layer the sliced red onion, cherry tomatoes, bell pepper, and potato wedges.
5. Place the marinated fish on top of the vegetables in the baking dish.
6. Pour water over the ingredients to keep them moist during cooking.
7. Cover the baking dish tightly with aluminum foil to trap steam and flavors.
8. Bake in the preheated oven for 30-35 minutes, or until the fish is cooked through and the vegetables are tender.
9. Remove the foil and bake for an additional 5-10 minutes to slightly brown the top.
10. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 40 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 350 mg
• Cholesterol: 70 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 18 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• Packed with vitamins and minerals from fresh vegetables, supporting overall wellness.

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