Pesce al Forno con Erbe

Pesce al Forno con Erbe is a delightful Italian baked fish dish infused with fresh herbs, embodying a perfect balance of flavors. This kosher-friendly recipe highlights the natural taste of the fish, enhanced by aromatic ingredients, making it a wholesome and satisfying meal.

Ingredients

• White fish fillets (e.g., cod or halibut) - 300 grams
• Olive oil - 2 tablespoons
• Garlic, minced - 2 cloves
• Lemon, zested and juiced - 1
• Fresh parsley, chopped - 2 tablespoons
• Fresh basil, chopped - 2 tablespoons
• Fresh thyme, chopped - 1 tablespoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cherry tomatoes, halved - 150 grams
• Capers - 1 tablespoon
• White wine (optional) - 50 ml

Steps

1. Preheat the oven to 200°C (400°F).
2. In a bowl, combine olive oil, minced garlic, lemon zest, lemon juice, parsley, basil, thyme, salt, and black pepper to create a marinade.
3. Place the fish fillets in a baking dish and pour the marinade over them, ensuring they are well coated.
4. Scatter the halved cherry tomatoes and capers around the fish in the baking dish.
5. If using, pour the white wine over the fish and vegetables for added flavor.
6. Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
7. After 20 minutes, remove the foil and bake for an additional 10 minutes, or until the fish is cooked through and flakes easily with a fork.
8. Remove from the oven and let it rest for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 14 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

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

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