Greek · Dinner
Baked Fish with Tomatoes
White fish fillet baked over tomatoes, onion and garlic with olive oil, oregano and lemon. The tomatoes collapse into a light pan sauce as the fish gently cooks through in the oven, finished with parsley and served straight from the dish.
$7
15 minsPrep
30 minsCook
45 minsTotal
EasyLevel
Nutrition per serving
369Calories
36.3gProtein
17.8gFat
18.1gCarbs
4.9gSugar
4.2gFiber
591mgSodium
49mgChol
2.7gSat Fat
789mgPotassium
78mgCalcium
1.2mgIron
1.1mcgVitamin B12
18mgVitamin C
protein-rich
low-calorie
low-cholesterol
high-fiber
low-carb
mediterranean
all-time-classics
low-chol
low-calorie
Instructions
1
Prep
Preheat the oven to 400°F and pat the fish fillet dry with paper towels. Season both sides with salt and pepper.
2
Sauté
Warm the olive oil in an ovenproof baking dish over medium heat. Cook the onion and garlic for 3–4 minutes until the onion softens, then stir in the tomato and oregano.
3
Bake
Nestle the fish into the sauce, lay the lemon slices over it, and transfer to the oven. Bake uncovered at 400°F for 15–18 minutes until the fish turns opaque and flakes easily with a fork.
4
Plate
Spoon the sauce over the fish, scatter with parsley, and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 22 medium tomato
- 11 onion
- 4 cloves4 cloves garlic
- 4 tbsp60ml olive oil
- 1 tsp1 tsp dried oregano
- 11 lemon
- 2 tbsp30g parsley
- salt, to taste
- black pepper, to taste
