Spicy Tuesday – Greek Style Baked Fish with Feta and Tomatoes – Oregano

by | Mar 5, 2019 | Entrees, Brunch and Lunch, Spicy Tuesday

With the cold weather rolling in this week, its time for an warm and satisfying AND easy casserole for dinner,  Because we usually think of meat as comfort food, but this fish casserole will shake up the weeknight and garner you rave reviews.

Just a little than a handful of good ingredients go into this easy to fix dish that not only tastes great right out of the oven, but freezes well, too. Two foods that we cook with often are onions and tomatoes. The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity. And the cooked tomatoes are chock full of lycopene which helps ward off prostate cancer.

Both dried and fresh oregano are used in the Greek Baked Fish. The important thing to remember when trying to choose between the two, is that we always use dried herbs for foods that are cooked longer than 30 minutes. Then you can add in fresh herbs to layer flavors and add a BIG punch of taste.

Oregano is our spice of the week because of its nutritional, anti-oxidant and disease preventing properties. The herb, whose name means “delight of the mountains” in Greek, is native to the Mediterranean region. It is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium.

This recipe works great with shrimp, too. Top some whole wheat orzo or brown rice with this easy-to-make fish and sauce and you have a delicious dinner!

Greek Style Baked Fish with Feta and Tomatoes

  • 2 TB Olive Oil
  • 1 Medium Red Onion, Sliced
  • 1 Cup Dry White Wine
  • 2 Large Cans Fire Roasted Tomatoes
  • 1 Tsp Dried Oregano
  • Sea Salt and Freshly Cracked Black Pepper
  • 1 TB Chopped Parsley
  • 2 TB Chopped Fresh Oregano
  • 1 1/2 LBs White Fish like Cod, Halibut or Flounder in ½ – ¾ inch filets
  • 8 Oz Crumbled Feta
  • Fresh Oregano for Garnish if desired

 Step One  

Preheat the oven to 350F. Heat the oil in a sauté pan and cook the onion over medium heat until transparent. Add the wine and simmer for 5 minutes.

Step Two  

Add the tomatoes, oregano and a healthy sprinkle of salt and pepper, cook over medium heat for 20 – 30 minutes, or until the sauce thickens. Stir in the herbs. 

Step Three

Place the fish in the bottom of an ovenproof casserole dish and top with the sauce. Sprinkle the cheese on top. Bake for 15 – 20 minutes or until the fish is just cooked through. Serve warm.

 

X