Portuguese Style Baked Fish
Experience the vibrant flavors of the Mediterranean with this Portuguese Style Baked Fish recipe, a perfect balance of simplicity and sophistication. Tender white fish fillets, such as cod or haddock, are delicately seasoned and baked atop a bed of sautéed onions, garlic, ripe tomatoes, and sweet red bell peppers. Infused with the freshness of lemon juice, the depth of dry white wine, and the warmth of paprika and bay leaves, this dish captures the essence of Portuguese coastal cuisine. Topped with a drizzle of olive oil and a sprinkle of fresh parsley, the fish bakes to perfection for a melt-in-your-mouth texture. Serve with baby potatoes or a crisp green salad for a wholesome, aromatic meal that's as healthy as it is delicious. Ideal for a 35-minute dinner, this dish is an effortlessly elegant way to bring bold, comforting flavors to your table.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, haddock, or sea bass)
- 4 tablespoons olive oil
- 2 tablespoons lemon juice
- 4 garlic cloves, minced
- 2 large onions, thinly sliced
- 4 ripe tomatoes, diced
- 1 red bell pepper, thinly sliced
- 1 cup dry white wine
- 1 teaspoon paprika
- 2 tablespoons fresh parsley, chopped
- 2 bay leaves
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 500 grams baby potatoes (optional, for serving)
Instructions
Preheat your oven to 375°F (190°C).
Rinse the fish fillets under cold water and pat them dry with paper towels. Season them with sea salt, black pepper, and half of the lemon juice. Set aside.
In a large ovenproof skillet or baking dish, heat 2 tablespoons of olive oil over medium heat.
Sauté the onions and garlic until softened and fragrant, about 5 minutes.
Add the sliced red bell pepper, diced tomatoes, paprika, and bay leaves to the skillet. Stir well and cook for another 5 minutes.
Pour in the white wine and the remaining lemon juice. Bring the mixture to a gentle simmer and cook for 2 minutes to blend the flavors.
Remove the skillet from the heat. Place the seasoned fish fillets on top of the tomato and onion mixture. Drizzle the remaining 2 tablespoons of olive oil over the fillets.
Scatter the chopped parsley over the fish and vegetables.
If using baby potatoes, add them around the fish in the baking dish.
Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes.
Remove the foil and bake for an additional 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove from the oven and let it rest for 5 minutes before serving.
Serve the Portuguese Style Baked Fish hot, garnished with additional parsley if desired, alongside the baby potatoes or a fresh salad.
Nutrition Facts
Calories |
479 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 75 mg | 25% | |
| Sodium | 599 mg | 26% | |
| Total Carbohydrate | 41.7 g | 15% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 10.9 g | ||
| Protein | 35.9 g | 72% | |
| Vitamin D | 7.5 mcg | 37% | |
| Calcium | 99 mg | 8% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 1709 mg | 36% | |
*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.
