Greek · dinner
Psari Plaki: Greek Baked Fish with Tomato and Onion
Video by Dimitra's Dishes on YouTube · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
A serve gives about 45 g of protein from lean cod and is very high in selenium and a good source of vitamin B12, baked in a tomato and onion sauce with olive oil as the only added fat.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Heat the oven to 200°C. Soften the sliced onion in the olive oil over medium heat for about 10 minutes, then stir in the grated garlic just until it warms through. 1:01
- Add the puréed tomatoes, 2 tsp oregano, pepper flakes, a little sugar, salt and pepper. Simmer 10–15 minutes until thickened, then taste and adjust. 1:41
- Season the cod fillets on both sides with salt, pepper and the remaining oregano. 2:18
- Spread half the sauce in a baking dish, lay the fish on top, cover with the remaining sauce and scatter over the sliced olives. 2:55
- Bake 30–40 minutes until the fish flakes easily. Rest a few minutes, finish with chopped parsley and serve with toasted bread, pasta or potatoes. 3:48
Tip. Any firm white fish works. The sauce can be made ahead and kept in a jar in the fridge, so dinner is just assembly and baking. Serve with wholegrain bread or boiled potatoes and a green salad.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 17%
- Protein 45%
- Fat 38%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High128%
70 µg a serve, mostly from boneless cod fillets (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High83%
2 µg a serve, mostly from boneless cod fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High48%
0.8 mg a serve, mostly from boneless cod fillets (62%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High43%
52 µg a serve, mostly from fresh parsley (63%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E High40%
6 mg a serve, mostly from tomatoes (36%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C High31%
28 mg a serve, mostly from tomatoes (67%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 High31%
0.5 g a serve, mostly from boneless cod fillets (72%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium High28%
116 mg a serve, mostly from boneless cod fillets (66%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High24%
1130 mg a serve, mostly from tomatoes (51%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron High24%
4.4 mg a serve, mostly from tomatoes (59%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source17%
1.9 mg a serve, mostly from boneless cod fillets (58%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate Source14%
55 µg a serve, mostly from tomatoes (47%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium Source10%
130 mg a serve, mostly from tomatoes (50%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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Vitamin D9%
1.8 µg a serve, mostly from boneless cod fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin A8%
75 µg a serve, mostly from tomatoes (53%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Dimitra's Dishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.