Spanish Baked Fish with Lemon Wine Sauce Recipe

Fish with Lemon
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Ratings (4)
  • Total: 40 mins
  • Prep: 10 mins
  • Cook: 30 mins
  • Yield: 4 servings
Nutritional Guidelines (per serving)
539 Calories
30g Fat
8g Carbs
53g Protein
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Nutrition Facts
Servings: 4 servings
Amount per serving
Calories 539
% Daily Value*
Total Fat 30g 39%
Saturated Fat 4g 21%
Cholesterol 140mg 47%
Sodium 646mg 28%
Total Carbohydrate 8g 3%
Dietary Fiber 2g 6%
Protein 53g
Calcium 62mg 5%
*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.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Spain is one of more than a dozen countries on the Mediterranean Sea. It's no surprise that Spanish cuisine contains a wide variety of fresh fruits and vegetables and a huge selection of fish from both the Atlantic and Mediterranean. Fish is eaten several times a week on the Peninsula and contains omega-3 oils, thought to reduce the risk of heart disease.

Each region of Spain has their favorite seafood dishes. Many times the fish or shellfish is mixed with onions and garlic, as well as regional spices or fruit. Although most fish dishes found in Spain are pan-fried, sauteed or contain small pieces mixed with rice, this one is simply baked with lemons and white wine. Beginners will find this recipe an easy way to start enjoying Spanish cuisine.

Spoon sauce over fish and serve with a slice of baked lemon and chopped parsley for garnish. Serve with white or yellow rice or home-fried potatoes and a simple Spanish mixed green salad to make a complete meal. A light white wine pairs well with this dish.

Ingredients

  • 2.2 lbs. (1 kg.) cod fillets or other white fish, skinless
  • 2 lemons
  • 4 oz. (125 ml.) olive oil
  • 1 large yellow or white onion
  • 4 oz. (125 ml.) white wine
  • Salt to taste
  • 1 sprig flat-leaf parsley (optional garnish)

Steps to Make It

  1. Rinse and pat dry fish with paper towel. Set aside for later. Chop the parsley and set aside.

  2. Peel and slice the onion into rings. Pour 2 oz. olive oil into a medium frying pan and heat on medium heat. Add onion slices to pan and sauté until browned.

  3. Pre-heat the oven to 350°F degrees. Slice the 2 lemons and place slices on the bottom of a broiler pan. Place fish atop the lemon slices. Arrange the onion slices on top of the fish. Pour wine over the fish, and lightly salt.

  4. Bake the fish on the center rack, uncovered for 15 minutes, or until fish is done. The fish will be light and will easily flake with a fork. Garnish with chopped parsley and lemon slice. Serve with white or yellow rice or home-fried potatoes. Toss a green salad and pair with a light white wine to create a complete dinner.