|Nutritional Guidelines (per serving)|
|Servings: 6 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 21g||26%|
|Saturated Fat 3g||15%|
|Total Carbohydrate 24g||9%|
|Dietary Fiber 5g||18%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
The term plaki (plah-KEE) in Greek is used to describe a dish that is usually cooked with olive oil, tomatoes, and vegetables in the oven. For example, you can have beans “plaki” style (called Gigandes plaki) or, in this case, a baked fish plaki. (Fish in Greek is Psari, pronounced SAH-ree.)
The recipe works well with any firm white fish--cod, tilapia, halibut, haddock or whatever type you may have available. It also comes out best if you use panko breadcrumbs, which are white bread-based flaky breadcrumbs common in Asian cuisine but now widely popular in Western cooking. They have more body than the basic breadcrumbs and will create a crispier outcome. Alternatively, you can make your breadcrumbs by placing torn-up day-old bread in the food processor and processing until small crumbs form (before it becomes powder).
This is an easy dish to assemble and results in a flavorful but light and healthy meal. It is delicious at room temperature or even cold. Serve with some feta cheese and crusty bread on the side.
- 1/2 cup olive oil
- 2 large onions (thinly sliced)
- 1 cup celery (diced)
- 2 to 3 garlic cloves (minced)
- 5 plum tomatoes (seeded and diced)
- 1 cup fresh parsley (chopped)
- 3 lbs. firm white fish fillets (such as cod, halibut, tilapia)
- Dash salt
- Dash freshly ground black pepper
- 2 tsp. dried oregano
- 2 lemons (thinly sliced)
- 3 tbsp lemon juice (freshly squeezed)
- 1/2 cup dry white wine
- 1/4 cup breadcrumbs (panko works well)
Preheat the oven to 350 F.
Heat the olive oil in a skillet over medium-high heat and saute the onions and the celery until tender, about 5 minutes. Add the garlic and saute until fragrant, about a minute.
Add the diced tomatoes and parsley to the pan and saute until most of the liquid is absorbed. Remove from heat and set aside.
Place the fish fillets in a non-reactive baking pan or ceramic baker. Season them with salt and pepper and sprinkle with oregano on both sides.
Top the fish fillets with the onion/celery/tomato mixture and cover each with two or three thin slices of lemon.
In a small bowl, combine the lemon juice and the wine and pour over the fillets and into the pan.
Top each of the fillets with a sprinkling of breadcrumbs and add remaining crumbs to the liquid in the pan.
Bake the fillets uncovered for 30 to 40 minutes or until the fish flakes easily with a fork.