Italian Fish Portions

May 10, 2023May 10, 20230 13
Italian flavored fish portions served with cheese and tomato sauce
in Seafood

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/4 cup onion , chopped
1 clove garlic , minced
1 tablespoon oil
1 tablespoon cornstarch
1 can tomatoes , chopped
1 teaspoon dried oregano
1/2 teaspoon sugar
1/2 teaspoon salt
1/8 teaspoon pepper
8 breaded or battered frozen fish , portions
1/4 cup cheddar cheese , shredded

Nutrision Information

Servings Per Recipe
4
Calories
410
Sugar
4g
Fat
24g
Italian Fish Portions is a delectable seafood dish that is packed with flavors and nutrients. This dish is made up of crispy and breaded frozen fish portions that are cooked to perfection and served with a delicious tomato sauce. The sauce is made by sautéing onion and garlic and adding chopped tomatoes, oregano, sugar, salt, and pepper. A generous amount of cheese is added on top of the fish portions before baking them in the oven. This dish is perfect for anyone who loves Italian cuisine and wants a quick and easy meal that can be whipped up in less than an hour.

Instructions

1.Preheat the oven to 375°F.
2.In a skillet, sauté the onion and garlic in oil until tender.
3.Add cornstarch and cook for an additional minute.
4.Add the tomatoes, oregano, sugar, salt, and pepper.
5.Cook and stir until the mixture boils and thickens.
6.Place the fish portions in a greased baking dish.
7.Top with cheese and tomato sauce.
8.Bake for 20-25 minutes, or until the fish is cooked.

PROS

This Italian fish dish is easy and quick to prepare, making it perfect for a busy weeknight.
The fish is crispy on the outside and tender on the inside, while the cheese and tomato sauce add a delicious flavor to the dish.

CONS

This dish is high in sodium, so it should be enjoyed in moderation as part of a balanced diet.
It may not be suitable for those who are watching their salt intake.

HEALTH & BENEFITS

This dish is a good source of protein and omega-3 fatty acids, which are important for maintaining heart health and brain function. Tomatoes also contain lycopene, which is a powerful antioxidant that may help reduce the risk of certain types of cancer. However, the cheese and sauce used in this recipe are high in fat and calories, so be sure to enjoy them in moderation.

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