Fish Plaki

Dive into the comforting flavors of the Mediterranean with Fish Plaki, a traditional Greek-style baked fish recipe that's both wholesome and bursting with vibrant ingredients. This dish features tender white fish fillets—such as cod, haddock, or sea bass—nestled in a bed of caramelized onions, garlic, and a medley of thinly sliced vegetables like carrots, zucchini, and potatoes. Simmered in a tomato and white wine sauce infused with parsley, oregano, and thyme, this hearty yet light casserole is a celebration of fresh, simple flavors. Perfectly baked to achieve a flaky fish texture and tender vegetables, Fish Plaki is the ultimate one-pan meal, ideal for a cozy weeknight dinner or an elegant gathering. Serve it with a squeeze of lemon and crusty bread for the perfect finishing touch!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (cod, haddock, or sea bass)
• 4 tablespoons olive oil
• 2 medium yellow onion, sliced
• 4 cloves garlic cloves, minced
• 2 medium carrots, sliced into thin rounds
• 2 medium potatoes, peeled and thinly sliced
• 1 medium zucchini, sliced into rounds
• 400 grams diced tomatoes (canned or fresh)
• 100 milliliters dry white wine
• 3 tablespoons parsley, chopped
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 whole lemon, sliced for garnish

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Season the fish fillets with a pinch of salt and black pepper on both sides, then set aside.

Step 3

In a deep skillet or sauté pan, heat the olive oil over medium heat.

Step 4

Add the sliced onions and cook for 3-4 minutes until softened.

Step 5

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 6

Add the sliced carrots, potatoes, and zucchini to the pan, stirring to combine, and cook for 5-7 minutes until slightly tender.

Step 7

Stir in the diced tomatoes, white wine, parsley, oregano, thyme, salt, and black pepper. Allow the mixture to simmer for 10 minutes to let the flavors meld together.

Step 8

Transfer half of the vegetable mixture to a greased baking dish, spreading it evenly across the bottom.

Step 9

Place the seasoned fish fillets on top of the vegetable layer, then cover the fish with the remaining vegetable mixture.

Step 10

Cover the baking dish with foil and bake in the preheated oven for 25 minutes.

Step 11

Remove the foil and bake for an additional 10-15 minutes until the fish is cooked through and flaky, and the vegetables are tender.

Step 12

Garnish with lemon slices and additional parsley if desired. Serve warm with crusty bread or a side salad.

Nutrition Facts

Serving size	1953 grams (1953.0g)

Amount per serving	% Daily Value*
Calories	1543

Total Fat 62.60g	80%
Saturated Fat 9.90g	50%
Polyunsaturated Fat 5.30g
Cholesterol 200mg	67%
Sodium 2742mg	119%
Total Carbohydrate 139.10g	51%
Dietary Fiber 24.30g	87%
Total Sugars 35.10g
Protein 99.50g	199%

Vitamin D 800IU	4000%
Calcium 359mg	28%
Iron 10mg	55%
Potassium 5204mg	111%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.1%

Protein: 26.2%

Carbs: 36.7%