Greek-Style Baked Fish: Fresh, Simple, and Delicious

Gluten Free
Popular
Health score
42%
Greek-Style Baked Fish: Fresh, Simple, and Delicious
30 min.
4
557kcal
100%sweetness
25.16%saltiness
31.14%sourness
28.8%bitterness
24.54%savoriness
80.31%fattiness
100%spiciness

Ingredients

  •  bell pepper 
  •  bell pepper 
  • servings rice cooked for serving
  • servings rice cooked for serving
  • servings rice cooked for serving
  • tsp basil dried
  • oz feta cheese crumbled per pound of fish
  • lb fish fillet 
  • Tablespoons olive oil per pound of fish
  • tsp oregano dried
  • servings pepper freshly ground
  • 0.5  onion red
  • servings salt and pepper 
  •  tomatoes 
  • 0.3 cup wine 

Equipment

  • oven
  • baking pan

Directions

  1. Preheat the oven to 450 degrees F. Choose an oven-proof baking dish that your fish will fit in without overlapping and spray it with cooking spray.
  2. Lay the fish fillets in the baking pan in a single layer, season with salt and pepper, then top the fish with red onion and bell pepper.
  3. Sprinkle with dried basil and oregano, the tomato, and the feta cheese, then drizzle the white wine and olive oil over top. Grind some fresh pepper over the top.
  4. Bake uncovered for about 12 – 15 minutes or until the fish flakes easily with a fork. Squeeze the lemon wedges over the cooked fish, garnish with the fresh basil and/or oregano and serve with hot cooked rice.

Nutrition Facts

Calories557kcal
Protein23.81%
Fat21.44%
Carbs54.75%

Properties

Glycemic Index
133.75
Glycemic Load
73.31
Inflammation Score
-8
Nutrition Score
29.556086956522%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.27mg
Apigenin
0.01mg
Luteolin
0.37mg
Isorhamnetin
0.69mg
Kaempferol
0.13mg
Myricetin
0.05mg
Quercetin
3.11mg

Taste

Sweetness:
100%
Saltiness:
25.16%
Sourness:
31.14%
Bitterness:
28.8%
Savoriness:
24.54%
Fattiness:
80.31%
Spiciness:
100%

Nutrients percent of daily need

Calories:557.47kcal
27.87%
Fat:12.93g
19.89%
Saturated Fat:3.76g
23.52%
Carbohydrates:74.31g
24.77%
Net Carbohydrates:71.16g
25.88%
Sugar:4.18g
4.64%
Cholesterol:69.31mg
23.1%
Sodium:422.48mg
18.37%
Alcohol:1.55g
8.58%
Protein:32.31g
64.62%
Vitamin C:81.4mg
98.67%
Selenium:67.48µg
96.4%
Manganese:1.37mg
68.58%
Vitamin A:2189.99IU
43.8%
Phosphorus:373.78mg
37.38%
Vitamin B6:0.7mg
34.78%
Vitamin B12:2.03µg
33.85%
Vitamin B3:6.35mg
31.75%
Vitamin D:3.57µg
23.81%
Magnesium:79.03mg
19.76%
Vitamin K:20.48µg
19.5%
Potassium:679.66mg
19.42%
Folate:75.78µg
18.94%
Vitamin E:2.81mg
18.74%
Vitamin B5:1.86mg
18.62%
Vitamin B2:0.29mg
17.12%
Copper:0.3mg
14.95%
Zinc:2.22mg
14.83%
Calcium:132.33mg
13.23%
Fiber:3.15g
12.6%
Iron:2.14mg
11.89%
Vitamin B1:0.17mg
11.17%