Chilean Fish Bake
Dive into the vibrant flavors of South America with this Chilean Fish Bake, a wholesome and comforting dish that beautifully combines tender white fish fillets with a medley of sautéed onions, colorful bell peppers, and ripe tomatoes. Infused with the warmth of paprika, cumin, and a hint of chili flakes, this recipe boasts a robust, slightly smoky flavor profile that's perfectly balanced by the freshness of parsley and a squeeze of bright lemon juice. Baked in an aromatic white wine tomato sauce, the fish becomes delectably tender, absorbing every nuance of the rich blend of spices and vegetables. Simple yet sophisticated, this one-pan wonder is perfect for weeknight dinners or entertaining, and pairs seamlessly with rice, crusty bread, or roasted potatoes. Ready in under an hour, it's an easy-to-make dish with bold results, offering a taste of Chilean-inspired cuisine from the comfort of your home.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., sea bass, haddock, or cod)
- 3 tablespoons olive oil
- 1 piece large onion
- 1 piece red bell pepper
- 1 piece yellow bell pepper
- 4 pieces garlic cloves
- 4 pieces fresh tomatoes
- 2 tablespoons tomato paste
- 0.5 cups dry white wine
- 2 teaspoons paprika
- 1 teaspoon cumin powder
- 0.5 teaspoons chili flakes (optional)
- 2 tablespoons fresh parsley
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 piece lemon
Instructions
Preheat your oven to 375°F (190°C).
Pat the fish fillets dry with paper towels, and season both sides with half the salt and pepper. Set aside.
In a large oven-safe skillet or baking dish, heat 2 tablespoons of olive oil over medium heat.
Peel and slice the onion thinly, and add it to the pan. Sauté for 5 minutes until softened.
Deseed and thinly slice the red and yellow bell peppers. Add the peppers to the pan and sauté for another 5 minutes.
Mince the garlic cloves and stir them into the pan. Cook for 1 minute until fragrant.
Chop the tomatoes and add them along with the tomato paste to the pan. Stir to combine.
Pour in the white wine, and mix in the paprika, cumin, chili flakes (if using), and the remaining salt and black pepper. Let the mixture simmer for 5 minutes.
Roughly chop the parsley and sprinkle half of it into the sauce. Stir to combine.
Nestle the fish fillets into the sauce, ensuring some liquid covers the tops.
Drizzle the remaining 1 tablespoon of olive oil over the fish.
Cover the baking dish with aluminum foil and transfer it to the oven.
Bake for 20-25 minutes, or until the fish is tender and flakes easily with a fork.
Remove the dish from the oven, and squeeze the juice of half a lemon over the fish. Slice the other half of the lemon into wedges for serving.
Garnish with the remaining parsley and serve warm, either on its own or with a side of rice, crusty bread, or potatoes.
Nutrition Facts
Calories |
1167 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.7 g | 64% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2680 mg | 117% | |
| Total Carbohydrate | 77.3 g | 28% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 31.6 g | ||
| Protein | 93.9 g | 188% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 290 mg | 22% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 4061 mg | 86% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
