Romanian Baked White Fish

Elevate your weeknight dinner with Romanian Baked White Fish, a hearty yet elegant dish brimming with Mediterranean-inspired flavors. Featuring tender, flaky white fish fillets like cod, haddock, or tilapia, this recipe pairs the mild fish with a vibrant vegetable medley of sautéed onions, red bell peppers, fresh tomatoes, and a touch of garlic. A splash of white wine and a dollop of tomato paste create a rich, aromatic sauce that’s perfectly balanced with a hint of lemon juice and paprika for a subtle zest. Baked to perfection in just 30 minutes, this one-pan dish is not only quick but also fuss-free, making cleanup a breeze. Topped with a fresh sprinkle of parsley, it pairs beautifully with crusty bread, creamy polenta, or roasted potatoes. Perfect for seafood lovers, this Romanian classic delivers a comforting meal full of wholesome flavors.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod, haddock, or tilapia)
• 2 tablespoons lemon juice
• 3 tablespoons olive oil
• 1 large onion
• 1 large red bell pepper
• 2 large tomatoes
• 3 cloves garlic
• 2 tablespoons tomato paste
• 1 cup white wine
• 3 tablespoons fresh parsley
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon paprika

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Rinse the white fish fillets under cold water and pat them dry with a paper towel. Place the fillets on a plate and drizzle with lemon juice, then season with a pinch of salt and black pepper. Set aside to marinate while preparing the vegetables.

Step 3

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Dice the onion, slice the red bell pepper, and chop the tomatoes into small pieces. Add the onion and bell pepper to the skillet and sauté for 5 minutes until softened.

Step 4

Mince the garlic cloves and add them to the skillet. Stir well and cook for another 1-2 minutes until fragrant.

Step 5

Stir in the chopped tomatoes, tomato paste, paprika, and white wine. Simmer for 5-7 minutes, allowing the flavors to meld together and the sauce to thicken slightly. Season with salt and pepper to taste.

Step 6

Lightly grease a baking dish with 1 tablespoon of olive oil. Spread half of the tomato-vegetable mixture evenly across the bottom of the dish. Place the marinated fish fillets on top, then cover them with the remaining mixture.

Step 7

Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes. Remove the foil and continue baking for an additional 10 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 8

Garnish the dish with freshly chopped parsley just before serving. Serve warm with crusty bread, polenta, or roasted potatoes for a complete meal.

Nutrition Facts

Serving size	1423.1 grams (1423.1g)

Amount per serving	% Daily Value*
Calories	1194

Total Fat 48.60g	62%
Saturated Fat 7.70g	39%
Polyunsaturated Fat 4.30g
Cholesterol 200mg	67%
Sodium 2666mg	116%
Total Carbohydrate 61.60g	22%
Dietary Fiber 13.00g	46%
Total Sugars 30.10g
Protein 89.90g	180%

Vitamin D 800IU	4000%
Calcium 241mg	19%
Iron 7mg	37%
Potassium 3272mg	70%

*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: 41.9%

Protein: 34.5%

Carbs: 23.6%