Romanian Baked White Fish
Elevate your weeknight dinner with Romanian Baked White Fish, a hearty yet elegant dish brimming with Mediterranean-inspired flavors. Featuring tender, flaky white fish fillets like cod, haddock, or tilapia, this recipe pairs the mild fish with a vibrant vegetable medley of sautéed onions, red bell peppers, fresh tomatoes, and a touch of garlic. A splash of white wine and a dollop of tomato paste create a rich, aromatic sauce that’s perfectly balanced with a hint of lemon juice and paprika for a subtle zest. Baked to perfection in just 30 minutes, this one-pan dish is not only quick but also fuss-free, making cleanup a breeze. Topped with a fresh sprinkle of parsley, it pairs beautifully with crusty bread, creamy polenta, or roasted potatoes. Perfect for seafood lovers, this Romanian classic delivers a comforting meal full of wholesome flavors.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, haddock, or tilapia)
- 2 tablespoons lemon juice
- 3 tablespoons olive oil
- 1 large onion
- 1 large red bell pepper
- 2 large tomatoes
- 3 cloves garlic
- 2 tablespoons tomato paste
- 1 cup white wine
- 3 tablespoons fresh parsley
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon paprika
Instructions
Preheat your oven to 375°F (190°C).
Rinse the white fish fillets under cold water and pat them dry with a paper towel. Place the fillets on a plate and drizzle with lemon juice, then season with a pinch of salt and black pepper. Set aside to marinate while preparing the vegetables.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Dice the onion, slice the red bell pepper, and chop the tomatoes into small pieces. Add the onion and bell pepper to the skillet and sauté for 5 minutes until softened.
Mince the garlic cloves and add them to the skillet. Stir well and cook for another 1-2 minutes until fragrant.
Stir in the chopped tomatoes, tomato paste, paprika, and white wine. Simmer for 5-7 minutes, allowing the flavors to meld together and the sauce to thicken slightly. Season with salt and pepper to taste.
Lightly grease a baking dish with 1 tablespoon of olive oil. Spread half of the tomato-vegetable mixture evenly across the bottom of the dish. Place the marinated fish fillets on top, then cover them with the remaining mixture.
Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and continue baking for an additional 10 minutes, or until the fish is cooked through and flakes easily with a fork.
Garnish the dish with freshly chopped parsley just before serving. Serve warm with crusty bread, polenta, or roasted potatoes for a complete meal.
Nutrition Facts
Calories |
1194 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.6 g | 62% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2666 mg | 116% | |
| Total Carbohydrate | 61.6 g | 22% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 30.1 g | ||
| Protein | 89.9 g | 180% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 241 mg | 19% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 3272 mg | 70% | |
*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.
