5 from 2 votes
Baked White Fish with Charred Tomatoes and Feta
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.
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
Servings:
4
people
Calories:
238 kcal
Course:
Main Course, Dinner
Cuisine:
Mediterranean
Ingredients
- 1 yellow onion thinly sliced, large
- 1 leek thinly sliced (white and light green parts only, large
- 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 canned Italian plum tomatoes peeled and chopped
- 2 tablespoons thyme plus extra for garnish, leaves
- 2 trips lemon peel shaved
- 4 filets rockfish
- ⅔ cup feta cheese torn into chunks
- red pepper flakes to taste
- 1 ½ teaspoons lemon juice
- salt kosher salt and freshly cracked
- black pepper kosher salt and freshly cracked
- flat leaf parsley for garnish
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
Cup of Yum
Notes
- Bulk out your meal by serving with quinoa or brown rice.
Nutrition Information
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%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 238
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.