
Mediterranean Baked Fish
ค่าใช้จ่าย $20, บันทึก $10
แหล่งที่มา: Recommended by CookPal
- 25 นาที
- 4 จำนวนจาน
- $20
Mediterranean Baked Fish
ค่าใช้จ่าย $20, บันทึก $10
แหล่งที่มา: Recommended by CookPal
- 25 นาที
- 4 จำนวนจาน
- $20
ส่วนผสม
Base Ingredients
- 3 tablespoons olive oil
- 🧅 1/2 cup onion
- 🧄 4 cloves garlic
- 🍅 1 1/2 cups cherry tomatoes
- 1/2 cup white wine
- 1 1/2 teaspoons dried Italian herb seasoning
- 1/2 teaspoon crushed red pepper flakes
- 1/4 cup olives
- 1 cup fresh spinach
- 🥛 1/2 cup heavy cream
- 1 1/2 pounds fish fillets
ขั้นตอน
Preheat the oven to 400°F (200°C).
Heat 2 tablespoons olive oil in an oven-safe nonstick skillet over medium heat. Add onions and cook until translucent, stirring frequently, for 3 to 4 minutes. Stir in garlic and cook for another 30 seconds.
Add cherry tomatoes and wine, then season with salt and pepper. Stir in 1 teaspoon of Italian seasoning and red pepper flakes. Cook for about 1 minute, remove from heat, and stir in olives, spinach, and cream.
Nestle the fish fillets into the vegetable mixture, season with salt and pepper, and drizzle the remaining olive oil over the dish. Sprinkle with the remaining 1/2 teaspoon of Italian seasoning.
Bake in the preheated oven until the fish is cooked through and flakes easily with a fork (20 to 25 minutes). An instant-read thermometer should register 145°F (63°C) at the center.
Serve the baked fish with pasta, rice, or orzo of your choice. Garnish with fresh parsley.
สารอาหาร
ต่อ 1 จาน🔥
440
แคลอรี่
- 43โปรตีน
- 9คาร์โบไฮเดรต
- 24ไขมัน
💡 For a lighter option, substitute the cream with coconut milk or a low-fat alternative.Enhance the flavor by marinating the fish fillets in olive oil and lemon juice for 20 minutes before baking.This dish pairs excellently with whole-grain rice or a fresh side salad for a balanced meal.