Tomato and Feta Baked Fish Recipe

Looking for an easy Tomato and Feta Baked Fish recipe? Learn how to make Tomato and Feta Baked Fish using healthy ingredients.


Submitted by ignayshus

Makes 1 serving



1250kc Simple flavors that go well together. You could substitute the fish with chicken, egg, tofu. Pretty much anything that is neutral, because you want the tomato and feta to dominate.

Recipe Ingredients for Tomato and Feta Baked Fish

1 tablespoon olive oil
1 onion, diced
2 cloves garlic, chopped
1 chili pepper flakes to taste
1/4 cup white wine
28 ounce diced tomatoes or 4 cups of fresh tomatoes, diced
1 teaspoon oregano
1/4 cup parsley, chopped
1/4 cup dill, chopped
1/2 cup feta, crumbled
1 salt and pepper to taste
22 oz cod

Recipe Directions for Tomato and Feta Baked Fish

  1. Heat the oil in a pan over medium heat.

  2. Add the onion and saute until tender, about 5-7 minutes.

  3. Add the garlic and chili pepper flakes and saute until fragrant, about a minute.

  4. Add the white wine and simmer for 5 minutes.

  5. Add the tomatoes, oregano and simmer until the sauce just starts to thicken, about 15 minutes.

  6. Remove from heat, mix in the herbs, feta and season with salt and pepper to taste.

  7. Place the fillets in a baking dish and pour the tomato sauce over them.

  8. Bake in a preheated 350F oven until the fish is cooked, about 10-12 minutes. The fish will be cooked when it flakes easily and it is no longer translucent.

Categories

Main Dish

Nutrition Facts
Serving Size 1709.9g
Amount Per Serving
Calories
1259
Calories from Fat
337
% Daily Value*
Total Fat
37.4g
58%
Saturated Fat
14.5g
72%
Trans Fat
0.0g
Cholesterol
410mg
137%
Sodium
1409mg
59%
Potassium
4206mg
120%
Total Carbohydrates
56.9g
19%
Dietary Fiber
14.4g
58%
Sugars
29.4g
Protein
164.7g
Vitamin A 188% Vitamin C 240%
Calcium 84% Iron 77%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • High in phosphorus
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B6
  • High in vitamin B12
  • High in vitamin C
  •   Bad points
  • High in cholesterol
  • Contains alcohol
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