Portugese-style Baked Rockfish
User Reviews
4
-
Prep Time
15 mins
-
Cook Time
35 mins
-
Total Time
50 mins
-
Servings
4
-
Calories
300 kcal
Portugese-style Baked Rockfish
Description
This Portugese-style Baked Rockfish recipe uses thick rockfish steaks baked with a mix of red and white potatoes, tomatoes, onions, and garlic. The ingredients are layered in a casserole dish coated with olive oil, sprinkled with paprika, salt, pepper, and fresh parsley, then covered and baked until the fish flakes easily and the potatoes are soft. The result is a hearty dish where the tender flaky rockfish complements the roasted vegetables and subtly spiced potatoes. The method of covering the dish keeps moisture in and helps cook everything evenly.
The combination is straightforward, relying on simple seasoning to highlight the fresh ingredients. The rockfish provides a mild, somewhat sweet seafood flavor, while the potatoes add a starchy, soft texture. The tomatoes and onions bring a bit of acidity and sweetness that brightens the dish. Olive oil and paprika add gentle warmth and a savory note. Baking the fish and vegetables together allows the flavors to meld without overpowering the natural taste of each component.
Serve this dish directly from the casserole as a filling lunch or dinner. It can be enjoyed as a standalone meal thanks to the mix of protein and vegetables. The recipe's balance makes it appropriate for days when a nourishing, uncomplicated meal is desired. Leftovers should be refrigerated and reheated gently to preserve texture.
Ingredients
- 4 rockfish 2-3 inches thick, steaks
- 6 small red potato chopped into 2 inch pieces
- 6 small white potato chopped into 2 inch pieces
- 2 plum tomatoes , chopped 2 inch pieces
- 1 small onion , sliced
- 1 clove garlic , minced
- 1 tbsp olive oil
- 1 tsp paprika
- ½ tsp salt
- ½ tsp black pepper
- 1 tbsp parsley chopped, fresh
Instructions
- Preheat oven to 400 F degrees.
- Coat bottom of casserole dish with olive oil.
- Add chopped potatoes first, then onions, tomatoes, and garlic.
- Top with rockfish steaks.
- Sprinkle salt, pepper, paprika, and parsley.
- Cover with foil and bake for 35 minutes or until fish is flaky and potatoes are soft.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 300 kcal
% Daily Value*
| Calories | 300kcal | 15% |
| Carbohydrates | 45g | 15% |
| Protein | 21g | 42% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 29mg | 10% |
| Sodium | 391mg | 16% |
| Potassium | 1480mg | 31% |
| Fiber | 5g | 20% |
| Sugar | 4g | 8% |
| Vitamin A | 1000IU | 20% |
| Vitamin C | 71.8mg | 80% |
| Calcium | 60mg | 6% |
| Iron | 2.5mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.