Italian Fish Portions

Bring a taste of the Mediterranean to your dinner table with these flavorful Italian Fish Portions. This easy, oven-baked recipe combines tender white fish fillets—such as cod, haddock, or tilapia—with a vibrant topping of juicy cherry tomatoes, aromatic garlic, and a hint of zesty lemon juice. Seasoned with dried oregano, a touch of red pepper flakes for optional heat, and finished with a splash of white wine for added depth, this dish is as elegant as it is simple to prepare. Ready in just 25 minutes, it's perfect for weeknight dinners or entertaining guests. Garnish with fresh parsley and serve alongside crusty bread, steamed vegetables, or a crisp salad for a wholesome and satisfying meal. Ideal for seafood lovers looking for a healthy, Mediterranean-inspired dinner idea!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (cod, haddock, or tilapia)
• 2 cups cherry tomatoes, halved
• 2 tablespoons extra virgin olive oil
• 3 pieces garlic cloves, minced
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon red pepper flakes (optional)
• 0.25 cup white wine (optional)

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Prepare a baking dish by lightly greasing it with olive oil or lining it with parchment paper.

Step 3

Rinse the fish fillets under cold water and pat them dry with paper towels. Arrange the fillets in a single layer in the prepared baking dish.

Step 4

In a medium bowl, combine the halved cherry tomatoes, olive oil, minced garlic, lemon juice, and white wine (if using).

Step 5

Season the tomato mixture with dried oregano, salt, black pepper, and red pepper flakes (if desired). Mix well to combine.

Step 6

Spoon the tomato mixture evenly over the fish fillets, ensuring they are well-coated.

Step 7

Bake the fish in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

Step 8

Remove the dish from the oven and sprinkle with freshly chopped parsley before serving.

Step 9

Serve the Italian Fish Portions warm with a side of crusty bread, steamed vegetables, or a light salad.

Nutrition Facts

Serving size	842.2 grams (842.2g)

Amount per serving	% Daily Value*
Calories	730

Total Fat 32.90g	42%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 0.00g
Cholesterol 200mg	67%
Sodium 2625mg	114%
Total Carbohydrate 20.00g	7%
Dietary Fiber 4.90g	18%
Total Sugars 9.20g
Protein 83.90g	168%

Vitamin D 800IU	4000%
Calcium 164mg	13%
Iron 4mg	20%
Potassium 2110mg	45%

*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: 41.6%

Protein: 47.2%

Carbs: 11.2%