Baked White Fish with Charred Tomatoes and Feta

Name: Baked White Fish with Charred Tomatoes and Feta
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 4 people
Ingredients: 1 large yellow onion; 1 large leek; 1 red bell pepper; 3 tablespoons olive oil; 6 cloves garlic; 2 teaspoons cumin seeds; 2 teaspoons tomato paste; ½ cup white wine; 1 pound peeled and chopped canned Italian plums tomatoes; 2 tablespoons thyme leaves; 2 strips shaved lemon peel; 4 filets rock fish; ⅔ cup feta, torn into chunks; Red pepper flakes to taste; 1 ½ teaspoons lemon juice; Kosher salt and freshly cracked black pepper; flat leaf parsley for garnish

User Reviews

5.0

3 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings
4 people
Calories
238 kcal
Course
Main Course, Dinner
Cuisine
Mediterranean

Baked White Fish with Charred Tomatoes and Feta

Demi Owens

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One of my go-to healthy recipes is this mediterranean spin on fish with big chunks of feta, plenty of lemon and an easy tomato sauce.

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Ingredients

Servings

1 large yellow onion thinly sliced
1 large leek thinly sliced (white and light green parts only)
1 red bell pepper thinly sliced
3 tablespoons olive oil
6 cloves garlic thinly sliced
2 teaspoons cumin seeds lightly crushed
2 teaspoons tomato paste
½ cup white wine
1 pound peeled and chopped canned Italian plums tomatoes
2 tablespoons thyme leaves plus extra for garnish
2 strips shaved lemon peel
4 filets rock fish
⅔ cup feta, torn into chunks
Red pepper flakes to taste
1 ½ teaspoons lemon juice
Kosher salt and freshly cracked black pepper
flat leaf parsley for garnish

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Instructions

Preheat the oven to 425 degrees F.
In a large oven-safe skillet, sauté the onion, leek and bell pepper in the olive oil on a medium heat for about 10 minutes or until softened. Add the garlic and cumin and cook for another minute. Stir in the tomato paste and then add the white wine. Allow this to bubble away for a couple of minutes. Mix in the tomatoes, half of the thyme, the lemon peel, 1 teaspoon of salt and ½ teaspoon freshly cracked black pepper and stir well. Simmer gently until the sauce thickens, 15-20 minutes, adding a little extra water if it goes much thicker than your typical pasta sauce. Taste and add salt and pepper accordingly. Remove from the heat and discard the lemon peel.
Season the rock fish pieces with salt and pepper and nestle them into the tomato sauce. Press the feta pieces around the fish so that they are also semi submerged in the sauce. Finish with the remaining tablespoon of thyme leaves. Place on the top rack of the oven and bake for 8-12 minutes, until the seafood is just cooked, the sauce bubbles nicely and the cheese turns golden.
Drizzle with lemon juice before serving and parsley or basil to garnish

Notes

Bulk out your meal by serving with quinoa or brown rice.

Nutrition Information

Show Details

Calories 238kcal (12%) Carbohydrates 18g (6%) Protein 6g (12%) Fat 17g (26%) Saturated Fat 5g (25%) Polyunsaturated Fat 1g Monounsaturated Fat 9g Cholesterol 23mg (8%) Sodium 484mg (20%) Potassium 492mg (14%) Fiber 4g (16%) Sugar 7g (14%) Vitamin A 1767IU (35%) Vitamin C 63mg (70%) Calcium 218mg (22%) Iron 4mg (22%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 238 kcal

% Daily Value*

Calories	238kcal	12%
Carbohydrates	18g	6%
Protein	6g	12%
Fat	17g	26%
Saturated Fat	5g	25%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	9g	45%
Cholesterol	23mg	8%
Sodium	484mg	20%
Potassium	492mg	10%
Fiber	4g	16%
Sugar	7g	14%
Vitamin A	1767IU	35%
Vitamin C	63mg	70%
Calcium	218mg	22%
Iron	4mg	22%