Mediterranean Fish Plaki

Mediterranean Fish Plaki is a vibrant, low-carb Greek seafood dish featuring tender fish baked in a savory tomato and herb sauce. This healthy meal is both satisfying and full of Mediterranean flavors, perfect for a light dinner.

Ingredients

• White fish fillets (such as cod or haddock) - 300 grams
• Olive oil - 3 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 medium, finely chopped
• Bell pepper (red or yellow) - 1 medium, diced
• Canned diced tomatoes - 400 grams
• Dried oregano - 1 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

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 cook until translucent, about 3-4 minutes.
3. Add the minced garlic and diced bell pepper to the skillet, and sauté for another 2-3 minutes until softened.
4. Stir in the canned diced tomatoes, dried oregano, salt, and black pepper. Let the sauce simmer for about 5 minutes to combine the flavors.
5. In a baking dish, place the white fish fillets and drizzle with the remaining tablespoon of olive oil and lemon juice. Season with salt and pepper.
6. Pour the tomato and vegetable sauce over the fish, ensuring it is well coated.
7. Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
8. Remove the foil and bake for an additional 5 minutes to allow the fish to finish cooking and the sauce to thicken slightly.
9. Garnish with fresh parsley before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids, which are beneficial for heart health.
• High in protein, promoting muscle growth and repair.

Tags