Ingredients with Measurements:
- 4 fish fillets (such as cod or haddock), about 6 ounces each
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 can (14.5 ounces) diced tomatoes, drained
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh basil
- Salt and pepper to taste
Special equipment needed:
- Baking dish
- Aluminum foil
Step-by-step instructions:
1. Preheat the oven to 375°F.
2. Heat the olive oil in a skillet over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
3. Add the drained tomatoes and cook for another 5 minutes.
4. Stir in the parsley and basil and season with salt and pepper to taste.
5. Place the fish fillets in a baking dish and spoon the tomato mixture over them.
6. Cover the dish with aluminum foil and bake for 20-25 minutes, or until the fish is cooked through.
7. Remove the foil and bake for another 5-10 minutes, or until the top is lightly browned.
Time:
Preparation time: 15 minutes
Cooking time: 30-35 minutes
5. Temperature:
375°F
Serving size:
4 servings
Nutritional information:
Calories: 250
Fat: 10g
Carbohydrates: 8g
Protein: 33g
Substitutions for ingredients:
- Any firm white fish can be used instead of cod or haddock.
- Canned diced tomatoes can be substituted with fresh tomatoes.
Variations:
- Add sliced olives or capers to the tomato mixture for a briny flavor.
- Use different herbs such as thyme or oregano instead of parsley and basil.
- Add a splash of white wine to the tomato mixture for extra flavor.
Tips and tricks:
- Make sure to drain the canned tomatoes well to prevent the dish from becoming too watery.
- Season the fish with salt and pepper before spooning the tomato mixture over it.
- Serve with lemon wedges for a bright, citrusy flavor.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the oven at 350°F for 10-15 minutes, or until heated through.
Presentation ideas:
Serve the fish on a bed of cooked rice or quinoa and garnish with fresh herbs.
Garnishes:
Fresh herbs, lemon wedges
Pairings:
- Serve with a side salad or roasted vegetables.
- Pair with a crisp white wine such as Sauvignon Blanc.
Suggested side dishes:
- Roasted asparagus
- Steamed green beans
- Roasted sweet potatoes
Troubleshooting advice:
- If the dish becomes too watery, remove the foil and bake for an additional 5-10 minutes to evaporate some of the liquid.
Food safety advice:
- Make sure the fish is cooked to an internal temperature of 145°F to prevent foodborne illness.
Food history:
This dish is inspired by the Mediterranean diet, which emphasizes fresh herbs, vegetables, and seafood.
Flavor profiles:
This dish is savory and herbaceous with a slightly sweet tomato flavor.
Serving suggestions:
Serve with a crusty baguette to soak up the tomato sauce.
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Region: Romanian