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Cuban Whole Baked Fish

 

.
68

Yield

6

servings

Prep

22

min

Cook

48

min

Ready

78

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

3 each fish
whole, such as striped bass, tilapia, flounder, or sole, cleaned and scaled
*
2 each limes
juiced
¾ cup olive oil
spinach, divided
2 each onions
peeled and thinly sliced, divided
1 large green bell peppers
cored, seeded, and thinly sliced, divided
3 each bay leaves
*
1 x salt
to taste
*
1 x black pepper
freshly ground to taste
*
½ teaspoon red pepper flakes
crushed
*
1 tablespoon garlic
minced
2 ¼ tablespoons kosher salt
1 teaspoon oregano
dried, crumbled
1 cup tomato purée (passata)
2 tablespoons white wine vinegar
1 cup white wine
dry
*
1 x parsley leaves
fresh and chopped, for garnish
*

Directions

Rinse the fish well under cold running water and pat dry on both sides as well as inside the cavity.

Make several slits about ⅓ inch deep on both sides of the fish.

Place the fish in a non-reactive shallow dish or platter and pour the lime juice over the fish.

Set aside while you continue with the preparations.

Preheat the oven to 375℉ (190℃).

Rub the bottom of a shallow glass or ceramic dish large enough to hold the fish with 2 tablespoons of the olive oil.

Sauté ½ of the onion slices and ½ of the pepper slices in 2 tablespoons olive oil and then place along the bottom of the baking dish.

Tear 2 of the bay leaves into small pieces and sprinkle over the vegetables.

Drizzle with 2 tablespoons more of the remaining Spanish olive oil and season with salt, black pepper, to taste, and crushed red pepper flakes.

Place the fish on top of the sliced vegetables.

Using a mortar and pestle, combine the garlic, kosher salt and oregano and mash to form a paste.

Spread the garlic paste inside the cavity of the fish and into the slits on top.

Place the remaining bay leaf inside the cavity of the fish.

In the same small bowl that you used to make the garlic paste, combine the tomato purée and vinegar and stir to combine.

Pour this tomato mixture all over the fish.

Top with the remaining onion and pepper slices and drizzle the remaining olive oil and the wine over the top.

Season again with salt and black pepper, cover the dish loosely with aluminum foil, and bake until the fish flakes easily when pierced with a fork, 45 to 50 minutes.

Garnish with the parsley and serve hot or warm, with the pan juices drizzled over all.

 

* not incl. in nutrient facts

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Comments


Bankstown, Australia
 about 9 years ago

A grade meal

Nutrition Facts

Serving Size 168g (5.9 oz)
Amount per Serving
Calories 28486% of calories from fat
 % Daily Value *
Total Fat 27g 42%
Saturated Fat 4g 19%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2632mg 110%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 10%
Sugars g
Protein 3g
Vitamin A 7% Vitamin C 60%
Calcium 3% Iron 7%
* based on a 2,000 calorie diet How is this calculated?

 

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