Ingredients with Measurements:
- 2 fish heads (any white fish)
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 can diced tomatoes (14.5 oz)
- 1/2 cup white wine
- 1/2 cup chicken broth
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh basil
- 1/4 cup chopped fresh thyme
- 1/4 cup chopped fresh oregano
- 1 lemon, sliced
Special Equipment Needed:
- Large casserole dish
- Aluminum foil
Step-by-Step Instructions:
1. Preheat oven to 375°F.
2. Rinse fish heads and pat dry.
3. In a large skillet, heat olive oil over medium heat.
4. Add onion and garlic, and sauté until softened.
5. Add dried thyme, oregano, basil, salt, and pepper. Cook for 1-2 minutes.
6. Add diced tomatoes, white wine, and chicken broth. Bring to a boil and simmer for 5 minutes.
7. Add fresh parsley, basil, thyme, and oregano. Stir to combine.
8. Place fish heads in the casserole dish.
9. Pour tomato mixture over the fish heads.
10. Top with lemon slices.
11. Cover the casserole dish with aluminum foil.
12. Bake for 45-50 minutes or until fish is cooked through.
13. Remove from oven and let it rest for 5 minutes before serving.
Time:
Preparation time: 20 minutes
Cooking time: 45-50 minutes
Temperature:
375°F
Serving size:
4 servings
Nutritional information:
Calories: 175
Fat: 7g
Carbohydrates: 10g
Protein: 18g
Sodium: 700mg
Substitutions for ingredients:
- Fish heads can be substituted with fish fillets.
- White wine can be substituted with chicken broth or vegetable broth.
Variations:
- Add sliced potatoes or carrots to the casserole dish.
- Use different herbs such as rosemary or sage.
- Add chopped bell peppers or mushrooms to the tomato mixture.
Tips and Tricks:
- Use a fish spatula to remove the fish heads from the casserole dish.
- Serve with crusty bread to soak up the sauce.
- Use fresh herbs for the best flavor.
Storage Instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
- Preheat oven to 350°F.
- Cover the casserole dish with aluminum foil.
- Bake for 15-20 minutes or until heated through.
Presentation Ideas:
- Serve the fish heads on a platter with lemon wedges and fresh herbs.
Garnishes:
- Fresh herbs such as parsley or basil.
- Lemon wedges.
Pairings:
- Serve with a side of steamed vegetables or a salad.
Suggested Side Dishes:
- Steamed broccoli
- Roasted asparagus
- Caesar salad
Troubleshooting Advice:
- If the fish heads are not cooked through, cover the casserole dish with aluminum foil and bake for an additional 10-15 minutes.
Food Safety Advice:
- Make sure the fish is cooked to an internal temperature of 145°F.
- Store leftovers in the refrigerator within 2 hours of cooking.
Food History:
- Fish head soup is a popular dish in many cultures around the world.
Flavor Profiles:
- The herbed tomato sauce adds a savory and slightly sweet flavor to the fish.
Serving Suggestions:
- Serve the fish heads with a side of crusty bread to soak up the sauce.
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