Ingredients with Measurements:
- 4 fillets of white fish (such as cod or haddock), about 6 oz each
- 1/2 cup all-purpose flour
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 can (14 oz) diced tomatoes, drained
- 1/2 cup white wine
- 1/2 cup chicken or fish broth
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh basil
- 1/4 cup chopped fresh oregano
- 1 lemon, sliced
Special equipment needed:
- 9x13 inch baking dish
- Large skillet
Step-by-step instructions:
1. Preheat the oven to 375°F.
2. In a shallow dish, mix together the flour, salt, and black pepper.
3. Dredge the fish fillets in the flour mixture, shaking off any excess.
4. In a large skillet, heat the olive oil over medium-high heat.
5. Add the onion and garlic and sauté for 2-3 minutes, until softened.
6. Add the diced tomatoes, white wine, and broth to the skillet and bring to a simmer.
7. Stir in the parsley, basil, and oregano.
8. Arrange the fish fillets in a single layer in the baking dish.
9. Pour the tomato mixture over the fish.
10. Top each fillet with a slice of lemon.
11. Bake for 20-25 minutes, until the fish is cooked through and flakes easily with a fork.
12. Serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 25 minutes
5. Temperature:
375°F
Serving size:
4 servings
Nutritional information:
Calories: 280
Fat: 9g
Saturated Fat: 1g
Cholesterol: 70mg
Sodium: 580mg
Carbohydrates: 14g
Fiber: 2g
Sugar: 4g
Protein: 30g
Substitutions for ingredients:
- You can use any type of white fish for this recipe.
- If you don't have white wine, you can use chicken or fish broth instead.
- You can use dried herbs instead of fresh, but use half the amount.
Variations:
- You can add sliced mushrooms to the skillet with the onion and garlic.
- You can use canned or fresh chopped clams instead of fish.
- You can add a pinch of red pepper flakes for some heat.
Tips and tricks:
- Make sure to shake off any excess flour from the fish fillets before cooking.
- You can prepare the tomato mixture ahead of time and refrigerate until ready to use.
- If the fish fillets are thick, you may need to bake them for a few extra minutes.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or oven until heated through.
Presentation ideas:
Serve the fish fillets on a bed of cooked rice or quinoa, and spoon the tomato mixture over the top.
Garnishes:
Garnish with additional chopped fresh herbs.
Pairings:
Serve with a side salad and crusty bread.
Suggested side dishes:
- Roasted vegetables
- Garlic mashed potatoes
- Steamed green beans
Troubleshooting advice:
- If the tomato mixture is too thin, you can simmer it for a few extra minutes to thicken it up.
- If the fish is not cooked through after 25 minutes, you can bake it for a few extra minutes until it flakes easily with a fork.
Food safety advice:
Make sure to cook the fish to an internal temperature of 145°F to ensure it is safe to eat.
Food history:
Ginestrata is a traditional Italian fish soup made with tomatoes, white wine, and herbs.
Flavor profiles:
This dish is savory and slightly tangy from the tomatoes and white wine, with a hint of freshness from the herbs.
Serving suggestions:
Serve with a glass of white wine.
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Region: Italian