Mediterranean Diet Recipe - Baked Fish with Bread Crumbs and Tomatoes

Baked Fish with Bread Crumbs and Tomatoes

Ingredients: 2 pounds firm white fish fillets or steaks; 6 tablespoons olive oil; 1 tablespoon lemon juice; Salt and freshly ground pepper, 2 cups peeled, seeded and chopped tomatoes; 4 cloves garlic, finely minced; 1/2 cup dry white wine; 1 tablespoon sugar or honey; 4 tablespoons chopped fresh, flat-leaf (Italian) parsley Optional: 1 teaspoon dried oregano or ground cinnamon; 1 cup fine dried bread crumbs.


Arrange the fish in a baking dish in which the fillets or steaks fit in a single layer. In a small bowl whisk together two tablespoons of the oil, lemon juice, salt and pepper to taste and pour over the fish. Let stand for about 30 minutes at room temperature.

Meanwhile preheat an oven to 400 degrees.

In a saucepan over medium heat combine tomatoes, garlic, wine, sugar or honey, parsley and oregano or cinnamon, if using. Bring to a simmer and cook about 10 minutes. Season to taste with salt and pepper. Scatter bread crumbs evenly over the top. Drizzle with remaining four tablespoons oil. Bake until fish is cooked through and bread crumbs are golden brown, about 15 minutes. Serve immediately. Makes four servings.

Notes: This recipe is from the Greek island of Spetsai. The elements are simple: impeccably fresh fish, flavorful vine-ripened tomatoes and good-quality bread crumbs. Serve hot or cold.


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