Portuguese-Style Baked Fish

May 09, 2023May 9, 20230 2
Portuguese-Style Baked Fish recipe
in Seafood

Prep

15 min

Cook

35 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 lbs fish fillets ( cod , haddock or other white fish . )
2 tablespoons olive oil
1 onion , chopped
1 leek , cleaned and sliced ( white part only )
4 garlic cloves , minced
1 1/2 cups canned plum tomatoes ( about 1 medium sized can )
2 tablespoons tomato paste
1 cup white wine
1/2 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon rosemary
salt and pepper
1 green pepper , sliced
1 lemon , sliced
1 bunch fresh parsley , minced

Nutrision Information

Servings Per Recipe
4-6
Calories
304
Sugar
4g
Fat
13g
This Portuguese-Style Baked Fish recipe is a popular dish in Portugal and other Mediterranean countries, where fish is often consumed. The dish is usually served with rice or bread and can be enjoyed as a main course for lunch or dinner. The fish is baked in a tomato-based sauce with spices like cumin and oregano that give it a unique flavor. The addition of green peppers and lemon slices adds a bit of freshness and acidity to the dish. It is perfect for those who enjoy seafood and want to try something new.

Instructions

1.Preheat oven to 400°F.
2.In a large skillet, heat the olive oil over medium heat. Add the onion, leek, and garlic, and cook until softened, about 5 minutes.
3.Add the canned tomatoes, tomato paste, white wine, cumin, oregano, rosemary, salt, and pepper. Bring to a boil, reduce the heat and simmer for 10 minutes.
4.Add the green pepper and lemon slices to the sauce.
5.On a baking sheet, place the fish fillets, skin-side down.
6.Pour the sauce over the fish, spreading it evenly.
7.Bake in the oven for 15-20 minutes or until the fish flakes easily with a fork.
8.Garnish with fresh parsley and serve.

PROS

This dish is full of flavor and easy to make.

The combination of herbs and spices gives it a unique taste.

CONS

The dish contains a high amount of sodium, so it is not recommended for those on sodium-restricted diets.

Fish can be expensive and not available in some areas.

HEALTH & BENEFITS

Fish is a good source of protein and omega-3 fatty acids, which have been linked to multiple health benefits such as improving heart health and reducing inflammation.
The dish also contains antioxidants and vitamins from herbs like parsley and oregano that can boost the immune system.

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