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Greek-Style Baked Fish: Fresh, Simple, and Delicious

 
This recipe belongs to the top 10% of the most popular recipes.popular
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $3.41 One serving costs about $3.41

$3.41 per serving

396 people like this recipe

396 likes

This recipe is ready in 30 minutes

Ready in 30 minutes

4 gluten-free,healthy,popular,pescetarian,gluten free,pescatarian lunch,main course,main dish,dinner
spoonacular Score:98%

Spoonacular Score: 98%

 

You can never have too many main course recipes, so give Greek-Style Baked Fish: Fresh, Simple, and Delicious a try. For $3.04 per serving, this recipe covers 21% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 345 calories, 28g of protein, and 12g of fat each. This recipe is liked by 396 foodies and cooks. Head to the store and pick up salt & pepper, pepper, wine, and a few other things to make it today. To use up the cooked rice you could follow this main course with the Breakfast Rice Pudding as a dessert. From preparation to the plate, this recipe takes about 30 minutes. It is a good option if you're following a gluten free and pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 96%. This score is awesome. Similar recipes include Simple Greek Style Baked Fish, Greek Style Baked Fish, and Delicious Greek Pastitsio {Casserole-Style}.

Fish can be paired with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Zind-Humbrecht Calcaire Pinot Gris with a 4.7 out of 5 star rating seems like a good match. It costs about 46 dollars per bottle.

Zind-Humbrecht Calcaire Pinot Gris

Bright yellow/gold color, quite luminous. Superb smoky toasty nose, typical for this grape on limestone in Alsace (no new oak in our wines, just very long total lees contact). Some light reductive aromas that actually fit the style of dry Pinot-Gris. The palate is rich and creamy, with a velvety texture yet fully dry. It is an easy wine to drink now as there is no unnecessary weight. The finish is nice and round but fully dry. The complex limestone blend brings great acid balance and a certain weight. It should develop very nicely over the next few years.

» Get this wine on Wine.com

Ingredients

Servings:
1
1  bell pepper
bell pepper
some
some cooked rice
cooked rice
1 tsp
1 tsp dried basil
dried basil
2 oz
2 oz feta cheese
feta cheese
1 lb
1 lb fish fillets
fish fillets
2 Tbsps
2 Tbsps olive oil
olive oil
1 tsp
1 tsp dried oregano
dried oregano
some
some bell pepper
bell pepper
0.5
0.5  red onion
red onion
some
some Salt & Pepper
Salt & Pepper
1
1  tomato
tomato
0.25 cup
0.25 cup white wine
white wine
1  bell pepper
1
bell pepper
some cooked rice
some
cooked rice
1 tsp dried basil
1 tsp
dried basil
2 oz feta cheese
2 oz
feta cheese
1 lb fish fillets
1 lb
fish fillets
2 Tbsps olive oil
2 Tbsps
olive oil
1 tsp dried oregano
1 tsp
dried oregano
some bell pepper
some
bell pepper
0.5  red onion
0.5
red onion
some Salt & Pepper
some
Salt & Pepper
1  tomato
1
tomato
0.25 cup white wine
0.25 cup
white wine

Equipment

baking pan
baking pan
oven
oven
baking pan
baking pan
oven
oven


Instructions

Read the detailed instructions on Full Belly Sisters

Price Breakdown

Cost per Serving: $3.41
Ingredient
1 bell pepper
some cooked rice
1 teaspoon dried basil
2 ounces feta cheese
1 pound fish fillets
2 Tablespoons olive oil
1 teaspoon dried oregano
some bell pepper
½ red onion
1 tomato
¼ cups white wine
Price
$0.60
$0.34
$0.06
$1.34
$8.05
$0.33
$0.05
$1.50
$0.18
$0.36
$0.81
$13.63

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Here is an easy health swap: substitute brown rice for white rice. Brown rice is a whole grain, while white rice is brown rice stripped of some of its parts and much of its fiber and other nutrients. It is important to note, however, that all rice types raise your blood sugar and should be eaten in moderation. In fact, if it seems like it would work in the recipe, the best option would probably be so-called cauliflower rice.

  • If you are cooking with wine, be aware that the amount of alcohol that evaporates could be much less than you think. In fact, researchers found that anywhere between 4 and 49 percent of the alcohol in a dish might remain depending on the cooking method, length of cooking, etc. If you're concerned about the amount of alcohol you're consuming, keep an eye on how much wine is going into your dish!

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • When buying wine for cooking, it is certainly not a bad idea to buy a wine you would enjoy drinking (some wine for the dish, some wine for the chef?) But if your favorite wines cost a small fortune, save them for drinking and purchase a cheaper?though still good quality!?wine for cooking. Just don't buy "cooking wine" with added salt, food coloring, etc.

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
367k Calories
28g Protein
12g Total Fat
32g Carbs
66% Health Score
Limit These
Calories
367k
18%

Fat
12g
19%

  Saturated Fat
3g
24%

Carbohydrates
32g
11%

  Sugar
6g
7%

Cholesterol
69mg
23%

Sodium
419mg
18%

Alcohol
1g
9%

Get Enough Of These
Protein
28g
57%

Vitamin C
138mg
168%

Selenium
55µg
80%

Vitamin A
3585IU
72%

Vitamin B12
2µg
34%

Vitamin B6
0.67mg
34%

Manganese
0.64mg
32%

Phosphorus
316mg
32%

Vitamin B3
6mg
31%

Vitamin D
3µg
24%

Folate
90µg
23%

Vitamin E
3mg
23%

Potassium
710mg
20%

Vitamin B2
0.31mg
18%

Vitamin K
18µg
17%

Magnesium
63mg
16%

Vitamin B5
1mg
14%

Fiber
3g
13%

Calcium
112mg
11%

Vitamin B1
0.16mg
11%

Zinc
1mg
10%

Iron
1mg
10%

Copper
0.19mg
10%

covered percent of daily need

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