Greek Baked Fish

Greek Baked Fish

by

Delicious Greek Baked Fish (Psari Plaki) Recipe: A Healthy Mediterranean Delight

If you’re looking for a healthy and flavorful dish that captures the essence of Mediterranean cuisine, look no further than Greek Baked Fish, also known as Psari Plaki. This traditional Greek recipe features fresh fish baked with a vibrant tomato and onion sauce, infused with aromatic herbs and spices. Not only is it simple to prepare, but it also offers a delightful combination of flavors that will transport your taste buds straight to the sunny shores of Greece.

Why You’ll Love This Greek Baked Fish Recipe

  • Nutrient-Dense: Fish is an excellent source of high-quality protein and omega-3 fatty acids, which are beneficial for heart health.
  • Quick and Easy: This recipe can be prepared in just about 30 minutes, making it perfect for busy weeknights.
  • Flavorful: The combination of tomatoes, onions, garlic, and herbs creates a rich sauce that perfectly complements the fish.

Essential Ingredients for Greek Baked Fish (Psari Plaki)

To create the perfect Greek Baked Fish, gather the following ingredients:

  • 4 fish fillets (such as snapper, cod, or any white fish)
  • 2 tablespoons olive oil
  • 2 large onions, thinly sliced
  • 3 cloves garlic, minced
  • 1 teaspoon paprika
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 1 can (14 oz) chopped tomatoes
  • 1 tablespoon tomato paste
  • ½ cup white wine (optional)
  • 1 teaspoon honey (optional for sweetness)
  • ½ cup fresh parsley, chopped (for garnish)
  • Lemon wedges for serving

Step-by-Step Instructions

Step 1: Prepare the Sauce

  1. In a large skillet, heat the olive oil over medium heat.
  2. Add the sliced onions to the pan and sauté for about 10 minutes until they are tender and translucent.
  3. Include the minced garlic and sauté for an extra minute until it becomes aromatic.

Step 2: Add Tomatoes and Seasonings

  1. Mix in the chopped tomatoes, tomato paste, paprika, oregano, salt, and pepper into the skillet.
  2. If using white wine, pour it in at this stage. Stir everything together and let it simmer for about 10–15 minutes until the sauce thickens slightly.

Step 3: Preheat the Oven

  1. While the sauce is simmering, preheat your oven to 375°F (190°C).

Step 4: Prepare the Fish

  1. In a baking dish, lay the fish fillets in a single layer.
  2. Pour the tomato sauce over the fish evenly, ensuring each fillet is well coated.

Step 5: Bake

  1. Cover the baking dish with aluminum foil and bake in the preheated oven for about 20–25 minutes or until the fish flakes easily with a fork.
  2. For an extra touch of flavor, remove the foil during the last 5 minutes of baking to allow the top to brown slightly.

Step 6: Serve

  1. Once done, remove from the oven and garnish with fresh parsley.
  2. Serve hot with lemon wedges on the side for added zest.

Serving Suggestions

This Greek Baked Fish pairs wonderfully with:

  • Greek Salad: A fresh salad made with tomatoes, cucumbers, olives, and feta cheese complements this dish perfectly.
  • Rice or Quinoa: Serve this dish over a base of rice or quinoa to absorb the flavorful sauce.
  • Crusty Bread: A slice of warm crusty bread is perfect for dipping into the flavorful sauce.

Health Benefits of Greek Baked Fish

This recipe not only delights your palate but also provides a variety of health benefits:

  • High in Omega-3 Fatty Acids: Consuming fish regularly can help reduce inflammation and promote heart health.
  • Rich in Vitamins: The tomatoes provide essential vitamins such as vitamin C and antioxidants that support overall health.
  • Low in Calories: This dish is light yet filling, making it ideal for those watching their calorie intake.

Tips for Perfecting Your Greek Baked Fish

  • Choose Fresh Fish: Opt for high-quality fresh fish from your local market or grocery store for the best flavor.
  • Customize Your Ingredients: Feel free to add other vegetables like bell peppers or zucchini to enhance nutrition and flavor.
  • Adjust Seasonings: Taste your sauce before pouring it over the fish; adjust salt and spices according to your preference.

Conclusion

In conclusion, this Greek Baked Fish (Psari Plaki) is a delightful way to enjoy healthy eating without sacrificing flavor. Its simplicity makes it perfect for quick weeknight dinners while being elegant enough to serve at gatherings or special occasions.

Gather your ingredients today and enjoy this delicious Greek Baked Fish that will impress family and friends alike! Whether served as part of a family dinner or meal prep for the week ahead, this recipe is sure to become a staple in your healthy eating repertoire.

Leave a Comment