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|Nutrition Facts (per serving)|
Show Full Nutrition Label
|Amount per serving|
|% Daily Value*|
|Total Fat 21g||27%|
|Saturated Fat 3g||15%|
|Total Carbohydrate 31g||11%|
|Dietary Fiber 7g||24%|
|Total Sugars 13g|
|Vitamin C 112mg||559%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
The term plaki (plah-KEE) in Greek is used to describe a dish that is usually cooked with olive oil, tomatoes, and vegetables in the oven. For example, you can have beans “plaki” style (called Gigandes plaki) or, in this case, a baked fish plaki. (Fish in Greek is psari, pronounced SAH-ree.)
The recipe works well with any firm white fish—cod, tilapia, halibut, haddock or whatever type you may have available. It also comes out best if you use panko breadcrumbs, which are white bread-based flaky breadcrumbs common in Asian cuisine but now widely popular in Western cooking. They have more body than the basic breadcrumbs and will create a crispier outcome. Alternatively, you can make your breadcrumbs by placing torn-up day-old bread in the food processor and processing until small crumbs form (before it becomes powder).
This is an easy dish to assemble and results in a flavorful but light and healthy meal. It is delicious at room temperature or even cold. Serve with some feta cheese and crusty bread on the side.
1/2 cup olive oil
2 large onions, thinly sliced
1 cup diced celery
2 to 3 cloves garlic, minced
5 plum tomatoes, seeded and diced
1 cup fresh parsley, chopped
3 pounds firm white fish fillets. such as cod, halibut, tilapia
1 dash salt
1 dash freshly ground black pepper
2 teaspoons dried oregano
2 lemons, thinly sliced
3 tablespoons lemon juice, freshly squeezed
1/2 cup dry white wine
1/4 cup breadcrumbs, panko works well
Preheat the oven to 350 F.
Heat the olive oil in a skillet over medium-high heat and sauté the onions and the celery until tender, about 5 minutes. Add the garlic and sauté until fragrant, about a minute.
Add the diced tomatoes and parsley to the pan and sauté until most of the liquid is absorbed. Remove from heat and set aside.
Place the fish fillets in a nonreactive baking pan or ceramic baker. Season them with salt and pepper and sprinkle with oregano on both sides.
Top the fish fillets with the onion/celery/tomato mixture and cover each with 2 or 3 thin slices of lemon.
In a small bowl, combine the lemon juice and the wine and pour over the fillets and into the pan.
Top each of the fillets with a sprinkling of breadcrumbs and add remaining crumbs to the liquid in the pan.
Bake the fillets uncovered for 30 to 40 minutes or until the fish flakes easily with a fork.
Video about Greek Baked Fish With Tomatoes And Onions
Psari Plaki: Greek-Style Cod Baked with Onions and Tomatoes
Get this recipe and many more on my website: https://www.dimitrasdishes.com/recipes/psari-plaki-roasted-fish-with-onions-tomatoes
2 pounds cod fish, boneless fillets
Salt and black pepper, to taste
1 teaspoon dried oregano
For the tomato sauce:
¼ cup olive oil
1 large onion, sliced into half-moon slices
4 garlic cloves, grated
28 ounces (unflavored) canned tomatoes, pureed
Salt and pepper, to taste
Pinch crushed red pepper flakes
2 teaspoons dried oregano
½-1 teaspoon granulated sugar or honey
6-7 Kalamata olives, sliced
Finely chopped fresh parsley
Preheat the oven to 400 °F, 200 °C.
To make the sauce: Cook the onions with the olive oil over medium heat until soft. About 10 minutes.
Add the grated garlic and just stir until heated through.
Add the tomato puree, salt, pepper, red pepper flakes, sugar, and oregano. Simmer the sauce for 15 minutes or until thickened.
Season the fish with salt, pepper, and oregano.
In a 9 by 13-inch baking pan, pour half of the sauce on the bottom.
Place the seasoned fish fillets over the sauce and pour the remaining tomato sauce over the fish. Top with sliced olives.
Roast in the oven for 30-40 minutes or until the fish flakes easily.
Serve with toasted bread. Enjoy!
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