Greek-style fish

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Ingredients

Preparation

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Ingredients

Portion(s):

Units:

900 g cod fillets

700 g tomatoes, raw, minced

150 ml white wine

50 ml water

2 tbsp olive oil

1 tbsp tomato paste

2 clove garlic, crushed

1 tbsp lemon juice, fresh

3 tbsp parsley, fresh, chopped

1 tsp sweet red paprika powder

0.5 tsp salt, fresh ground

1 pinch black pepper, fresh ground

Active time 15 min

Ready in 1 hr 5 min

Preparation

  1. Season the fish fillets with salt and pepper.
  2. Grease a baking dish with half of the olive oil.
  3. Place the cod fillets into the dish then pour over lemon juice.
  4. Cover and refrigerate for 30 minutes.
  5. Meanwhile, combine tomato paste with water.
  6. Heat remaining oil in skillet; add onions and cook for 5 minutes.
  7. Add garlic and cook for 30 seconds.
  8. Stir in the tomatoes, paprika, dissolved tomato paste, wine, and pinch of salt and pepper.
  9. Simmer uncovered, stirring often until sauce is fragrant and reduced, for 15 minutes.
  10. Preheat the oven to 180°C.
  11. Remove the sauce from the heat, stir in parsley.
  12. Remove the fish from the fridge and pour over the tomato mixture.
  13. Bake the fish for 30 minutes, basting fish every 10 minutes.

Nutrients (Per Person) These values are based on the recommended daily intake of a 2000 kCal diet

Energy (kcal) 329.01

Protein 42.19 g

Carbohydrate 10.21 g

Of which sugars 5.47 g

Fat 10.07 g

Of which saturates 1.47 g

Fibre 2.95 g

Sodium 394.35 mg

Good Points

Source of Thiamin

High in Vitamin C

Source of Iron

High in Vitamin E

High in Potassium

High in Vitamin B6

Source of Folate

Source of Magnesium

High in Phosphorus

High in Vitamin B12

High in Vitamin D

High in Phosporus

Source of Vitamin A

High in Niacin

High in Selenium