Greek Baked Ocean Perch

May 08, 2023May 8, 20230 2
Greek Baked Ocean Perch is a tasty and healthy seafood dish that is easy to make
in Seafood

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

1/3 cup onion , finely chopped
2 tablespoons olive oil
2 garlic cloves , minced
1/4 cup dry white wine
1/8 teaspoon dried thyme
1/8 teaspoon dried oregano
1 can whole tomatoes , drained , chopped fine ( reserve 1/4 cup liquid )
3/4 lb ocean perch fillet
1/4 cup kalamata olive , pitted , chopped
1/3 cup feta cheese , crumbled

Nutrision Information

Servings Per Recipe
4
Calories
207
Sugar
3g
Fat
11g
Greek Baked Ocean Perch is a simple and delicious seafood dish that is perfect for a healthy weeknight meal. This recipe combines the bold flavors of Greek cuisine with the delicate flavors of ocean perch. The dish is rich in Omega-3 fatty acids, protein, and essential nutrients like vitamin D and selenium. It is easy to make and can be prepared in advance for a quick and easy dinner option.

Instructions

1.Preheat oven to 350 degrees F.
2.Saute onions in oil until lightly browned.
3.Add garlic, wine, thyme, oregano, and tomatoes with reserved liquid. Simmer uncovered for 10 minutes.
4.Place fish in 8" square baking dish. Spoon tomato mixture over fish, and bake for 15 minutes.
5.Sprinkle with chopped kalamata olives and crumbled feta cheese, and bake for an additional 10 minutes, or until fish is firm and opaque.

PROS

Greek Baked Ocean Perch is a delicious and healthy seafood dish that is rich in Omega-3 fatty acids and protein.

It is easy to make and can be prepared in advance for a quick and easy weeknight dinner.

CONS

Ocean perch is not the most sustainable seafood option, so it is important to check the source of the fish before purchasing.

Also, this dish may not be suitable for those who do not enjoy tomatoes or olives.

HEALTH & BENEFITS

Greek Baked Ocean Perch is a wonderful source of Omega-3 fatty acids and protein.
It is also low in fat and calories but high in essential nutrients like vitamin D and selenium.
Eating seafood regularly has been shown to reduce the risk of heart disease and stroke.

Print

Leave a Reply

Your email address will not be published.