Baked Fish with Roasted Potatoes, Tomatoes, and Salmoriglio Sauce

Gluten Free
Dairy Free
Very Healthy
Health score
86%
Baked Fish with Roasted Potatoes, Tomatoes, and Salmoriglio Sauce
45 min.
6
330kcal

Suggestions


If you're looking for a healthy, flavorful, and satisfying meal, this Baked Fish with Roasted Potatoes, Tomatoes, and Salmoriglio Sauce is a must-try! It's the perfect combination of fresh ingredients that create a meal full of bold flavors and nutrients, yet it's incredibly easy to prepare. The flaky sea bass fillets, roasted to perfection with a medley of tender potatoes and fennel, are topped with a vibrant, tangy tomato and fennel seed sauce that adds layers of flavor. The citrusy notes from the orange rind and the aromatic oregano make each bite a delightful experience.

This dish not only tastes amazing, but it's also gluten-free, dairy-free, and packed with healthy ingredients, making it a great option for anyone looking for a light yet filling meal. The addition of the homemade Salmoriglio Sauce brings everything together beautifully, giving the fish and vegetables a refreshing finish. Whether you're preparing lunch, dinner, or a special meal for guests, this recipe is sure to impress. Plus, it’s ready in just 45 minutes, making it the perfect choice for a busy weeknight or a weekend gathering!

Ingredients

  • 0.5 teaspoon pepper black divided
  • 28 ounce canned tomatoes whole drained chopped canned
  • 0.8 cup wine dry white
  • cups fennel bulb thinly sliced ( 2 small bulbs)
  • teaspoon fennel seeds 
  • tablespoons parsley fresh divided chopped
  •  garlic clove minced
  • servings sauce 
  • 0.8 teaspoon kosher salt divided
  • tablespoon olive oil divided
  • tablespoon orange zest grated
  • 1.5 teaspoons oregano dried
  • cups potatoes - remove skin red peeled cut into 1/8-inch slices ( 2 pounds)
  • 36 ounce fish fillet white firm

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 45
  2. Combine the potatoes, sliced fennel, 2 teaspoons oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a 13 x 9-inch baking dish; toss gently to coat.
  3. Bake at 450 for 30 minutes.
  4. Heat 1 teaspoon oil in a medium nonstick skillet.
  5. Add fennel seeds and garlic; saut 1 minute.
  6. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, wine, 4 tablespoons parsley, orange rind, oregano, and tomatoes; bring to a boil. Reduce heat; simmer 8 minutes.
  7. Sprinkle fillets with 1/4 teaspoon salt and 1/8 teaspoon pepper. Arrange fillets over potato mixture; spread tomato mixture over fillets.
  8. Bake at 450 for 20 minutes or until the fish flakes easily when tested with a fork.
  9. Sprinkle with 2 tablespoons parsley; garnish with lemon rind strips, if desired.
  10. Serve with Salmoriglio Sauce.
  11. (Totals include Salmoriglio Sauce)

Nutrition Facts

Calories330kcal
Protein48.14%
Fat16.55%
Carbs35.31%

Properties

Glycemic Index
32.83
Glycemic Load
4.13
Inflammation Score
-9
Nutrition Score
32.592608783556%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.63mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
8.62mg
Luteolin
0.05mg
Kaempferol
0.07mg
Myricetin
0.62mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:330.09kcal
16.5%
Fat:5.93g
9.13%
Saturated Fat:1.47g
9.17%
Carbohydrates:28.49g
9.5%
Net Carbohydrates:22.25g
8.09%
Sugar:9.66g
10.73%
Cholesterol:85.05mg
28.35%
Sodium:613.95mg
26.69%
Alcohol:3.09g
100%
Alcohol %:0.82%
100%
Protein:38.84g
77.67%
Vitamin K:118.52µg
112.88%
Selenium:72.96µg
104.23%
Vitamin B3:9.64mg
48.19%
Vitamin B12:2.69µg
44.79%
Potassium:1548.54mg
44.24%
Phosphorus:419.1mg
41.91%
Vitamin C:32.81mg
39.77%
Vitamin D:5.27µg
35.15%
Vitamin B6:0.68mg
33.75%
Manganese:0.66mg
32.84%
Magnesium:107.27mg
26.82%
Copper:0.53mg
26.51%
Fiber:6.24g
24.97%
Iron:4.28mg
23.8%
Folate:95.12µg
23.78%
Vitamin E:3.14mg
20.94%
Vitamin B1:0.25mg
16.47%
Vitamin B5:1.59mg
15.9%
Vitamin A:718.57IU
14.37%
Vitamin B2:0.23mg
13.7%
Calcium:123.37mg
12.34%
Zinc:1.41mg
9.39%
Source:My Recipes