Fish Plaki

Nutriscore Rating: 80/100

Dive into the comforting flavors of the Mediterranean with Fish Plaki, a traditional Greek-style baked fish recipe that's both wholesome and bursting with vibrant ingredients. This dish features tender white fish fillets—such as cod, haddock, or sea bass—nestled in a bed of caramelized onions, garlic, and a medley of thinly sliced vegetables like carrots, zucchini, and potatoes. Simmered in a tomato and white wine sauce infused with parsley, oregano, and thyme, this hearty yet light casserole is a celebration of fresh, simple flavors. Perfectly baked to achieve a flaky fish texture and tender vegetables, Fish Plaki is the ultimate one-pan meal, ideal for a cozy weeknight dinner or an elegant gathering. Serve it with a squeeze of lemon and crusty bread for the perfect finishing touch!

Recipe Information

• Prep Time: 20 min
• Cook Time: 50 min
• Total Time: 1 hr 10 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

15 items

• 4 pieces white fish fillets (cod, haddock, or sea bass)
• 4 tablespoons olive oil
• 2 medium yellow onion, sliced
• 4 cloves garlic cloves, minced
• 2 medium carrots, sliced into thin rounds
• 2 medium potatoes, peeled and thinly sliced
• 1 medium zucchini, sliced into rounds
• 400 grams diced tomatoes (canned or fresh)
• 100 milliliters dry white wine
• 3 tablespoons parsley, chopped
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 whole lemon, sliced for garnish

📝 Instructions

12 steps

1. Preheat your oven to 375°F (190°C).

2. Season the fish fillets with a pinch of salt and black pepper on both sides, then set aside.

3. In a deep skillet or sauté pan, heat the olive oil over medium heat.

4. Add the sliced onions and cook for 3-4 minutes until softened.

5. Stir in the minced garlic and cook for an additional minute until fragrant.

6. Add the sliced carrots, potatoes, and zucchini to the pan, stirring to combine, and cook for 5-7 minutes until slightly tender.

7. Stir in the diced tomatoes, white wine, parsley, oregano, thyme, salt, and black pepper. Allow the mixture to simmer for 10 minutes to let the flavors meld together.

8. Transfer half of the vegetable mixture to a greased baking dish, spreading it evenly across the bottom.

9. Place the seasoned fish fillets on top of the vegetable layer, then cover the fish with the remaining vegetable mixture.

10. Cover the baking dish with foil and bake in the preheated oven for 25 minutes.

11. Remove the foil and bake for an additional 10-15 minutes until the fish is cooked through and flaky, and the vegetables are tender.

12. Garnish with lemon slices and additional parsley if desired. Serve warm with crusty bread or a side salad.

Nutrition Facts

1 serving (542.8g)

Calories		416
% Daily Value*
Total Fat		15.7 g	20%
	Saturated Fat	2.2 g	11%
	Polyunsaturated Fat	0.0 g
Cholesterol		75 mg	25%
Sodium		619 mg	27%
Total Carbohydrate		33.1 g	12%
	Dietary Fiber	6.0 g	21%
	Total Sugars	10.3 g
Protein		34.7 g	69%
Vitamin D		7.5 mcg	38%
Calcium		104 mg	8%
Iron		2.2 mg	12%
Potassium		1408 mg	30%

*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.

Source of Calories

Fat: 564 cal (34.2%%)

Protein: 554 cal (33.6%%)

Carbs: 530 cal (32.2%%)