Greek · Dinner
Baked Fish with Tomatoes (Low-Chol)
White fish fillet baked at 400°F over stewed tomatoes, onion and garlic in the Greek plaki style, finished with lemon, oregano and parsley. Light olive oil replaces butter and cream, letting ripe tomato juices deliver natural richness while keeping cholesterol low.
$7
12 minsPrep
25 minsCook
37 minsTotal
EasyLevel
Nutrition per serving
318Calories
38.5gProtein
8.9gFat
8.3gCarbs
4.2gSugar
2gFiber
872mgSodium
78mgChol
1.6gSat Fat
958mgPotassium
78mgCalcium
3.2mgIron
2.1mcgVitamin B12
38mgVitamin C
low-cholesterol
protein-rich
low-carb
low-calorie
low-chol
Instructions
1
Prep
Preheat oven to 400°F and lightly oil a small baking dish. Pat fish fillet dry and season both sides with salt and pepper.
2
Sauté
Warm olive oil in a skillet over medium heat. Cook diced onion and minced garlic 3–4 minutes until translucent, then transfer to the baking dish.
3
Build
Scatter diced tomato over the softened onion and garlic, sprinkle with dried oregano, then nestle fish fillet on top.
4
Bake
Bake at 400°F for 18–20 minutes until fish flakes easily and turns opaque. Squeeze one lemon wedge over the top.
5
Finish
Scatter chopped parsley across the baked fish and vegetables.
6
Plate
Transfer fish and tomato mixture to a plate, serve with remaining lemon wedge alongside.
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
- 2 tsp2 tsp olive oil
- 1 tsp1 tsp dried oregano
- 2 tbsp2 tbsp fresh parsley
- 44 lemon wedges
- 1/2 tsp1/2 tsp salt
- a pinch of black pepper
