Baked Fish Spetsai

May 08, 2023May 8, 20230 5
Baked Fish Spetsai recipe for a healthy and delicious dinner
in Seafood

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 lbs thick fish fillets , cut into serving portions ( cod , halibut , snapper , haddock , mullet etc )
1 lemon , juice of
salt & pepper
2 cups canned crushed tomatoes
1 cup dry white wine
1/2 cup olive oil
5 garlic cloves , minced
fresh ground pepper
breadcrumbs
1 cup fresh parsley , chopped
French bread

Nutrision Information

Servings Per Recipe
4
Calories
470
Sugar
6g
Fat
28g
Baked fish spetsai is a traditional Greek recipe that has been passed down from generation to generation. This recipe features thick fish fillets baked in a light and tangy tomato sauce. The addition of breadcrumbs gives the fish a satisfying crunch, and the fresh parsley adds a burst of flavor to the dish. This recipe is a healthy and delicious way to enjoy fish and is sure to become a family favorite.

Instructions

1.Preheat the oven to 375 degrees F.
2.Season the fish fillets with salt, pepper, and lemon juice.
3.In a large skillet, heat the olive oil over medium heat.
4.Add the minced garlic and sauté until fragrant.
5.Add the crushed tomatoes, white wine, salt, pepper, and fresh parsley to the skillet and stir until well combined.
6.Simmer the tomato sauce until it has thickened slightly.
7.Transfer the sauce to a baking dish.
8.Place the fish fillets on top of the sauce in the baking dish.
9.Sprinkle breadcrumbs over the fish fillets.
10.Bake the fish in the oven for 20-25 minutes, or until the fish is cooked through and the breadcrumbs are golden brown.
11.Serve the baked fish spetsai hot with a side of French bread.

PROS

This baked fish spetsai recipe is easy to make and packed with flavor.

The tomato sauce is light and tangy, while the breadcrumbs give the fish a satisfying crunch.

Fish is an excellent source of protein and fish oils, and this recipe is a healthy alternative to fried fish dishes.

CONS

This recipe requires a little bit of prep work, including mincing garlic and chopping parsley.

Some people may not like the taste of fish, while others may be allergic to it.

HEALTH & BENEFITS

Fish is rich in omega-3 fatty acids, which can help support heart health and reduce inflammation in the body.
Fish is also low in saturated fat and high in protein, making it an excellent choice for those looking to maintain a healthy weight.
Tomatoes are an excellent source of vitamin C, potassium, and lycopene, which has been linked to reducing the risk of certain types of cancers.

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