Greek Baked Fish With Vegetables Recipe - Cooking Index
Greek Baked Fish With Vegetables Recipe - Cooking Index
This Plaki - a traditional dish from Salonica - is an adaptation of a classical way to cook fish in Greece. Enjoy this great-tasting dish and imagine dining at a harborside taverna on a Greek island!
Type: Fish| 1 tablespoon | 15ml | Olive oil |
| 2 | Onions - chopped | |
| 5 | Garlic cloves - minced | |
| 1 | No-salt-added whole tomatoes - (28 oz) - coarsely chopped | |
| 4 | Carrots - thinly sliced | |
| 1 | Green bell pepper - seeded and chopped | |
| 1/4 cup | 59ml | Dry white wine |
| 2 teaspoons | 10ml | Dried oregano |
| 1/2 cup | 46g / 1.6oz | Minced flat-leaf parsley |
| 1 1/4 lbs | 567g / 20oz | Fish fillets |
| = (perch, orange roughy, cod or flounder) | ||
| Freshly-ground black pepper - to taste |
Preheat the oven to 400 degrees.
In a large nonstick saucepan or Dutch oven, heat the oil. Add the onions and garlic; cook, stirring as needed, until softened, about 5 minutes.
Add the tomatoes, carrots, bell pepper, wine and oregano; bring to a boil. Reduce the heat and simmer, uncovered, stirring as needed, until the sauce is slightly thickened, about 20 minutes. Stir in the parsley.
Ladle half of the sauce into a 2 1/2-quart casserole; top with the fish. Ladle the remaining sauce on top. Bake until the fish is opaque, 15 to 20 minutes. Serve, sprinkled with the black pepper.
This recipe yields 4 servings.
Per Serving: 283 Calories, 6 g Total Fat, 1 g Saturated Fat, 128 mg Cholesterol, 155 mg Sodium, 26 g Total Carbohydrate, 6 g Dietary Fiber, 31 g Protein, 230 mg Calcium.
Serving Provides: 2 Fruit/Vegetables, 2 Protein/Milk, 1 Fat.
Points Per Serving: 5.
Source:
Simply the Best: 250 Prizewinning Family Recipes by Weight Watchers
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