Baked fish on potatoes
Whip up a delicious and healthy Baked Fish on Potatoes with this easy recipe! Featuring tender white fish, perfectly roasted potatoes, zucchini, leek, and sun-dried tomatoes, all seasoned with olive oil for a hearty and nutritious meal the whole family will love.
- 13 Jun 2024
- Cook time 40 min
- Prep time 10 min
- 4 Servings
- 6 Ingredients
Baked fish on potatoes is a delightful and healthy meal that brings together the flavors of tender white fish, hearty potatoes, and colorful vegetables. This dish is perfect for a wholesome family dinner or a special gathering with friends. With simple ingredients and an easy preparation process, you'll have a delicious and nutritious meal on the table in no time.
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C).
- Peel the potatoes and slice them into thin rounds, approximately 1/4 inch thick.
- Place the sliced potatoes in a pot of water and bring to a boil. Cook for about 5 minutes, or until they are just beginning to soften. Drain and set aside.
- While the potatoes are cooking, clean the leek thoroughly to remove any dirt, especially between the layers. Slice the leek into thin rounds.
- Cut the zucchini into thin slices.
- If the sun-dried tomatoes are not already sliced, chop them into smaller pieces.
- In a large baking dish, drizzle 1 tablespoon of olive oil and spread it evenly.
- Layer the bottom of the dish with the par-cooked potato slices, slightly overlapping them.
- Scatter the sliced leek, zucchini, and sun-dried tomatoes evenly over the potatoes.
- Drizzle the remaining 1 tablespoon of olive oil over the vegetables and season with salt and pepper to taste.
- Rinse the white fish fillets under cold water and pat them dry with paper towels.
- Place the fish fillets on top of the vegetable layer. Drizzle with a bit more olive oil if desired and season with salt and pepper.
- Cover the baking dish with aluminum foil to help the vegetables steam and cook evenly.
- Place the dish in the preheated oven and bake for about 25 minutes.
- After 25 minutes, remove the foil and bake for an additional 10-15 minutes, or until the fish is cooked through and flakes easily with a fork, and the vegetables are tender.
- Remove the baking dish from the oven and let it rest for a few minutes before serving.
- Serve the baked fish and vegetable mixture hot, garnished with fresh herbs if desired.
Tips:
- Choose fresh fish: To ensure the best flavor and texture, select fresh white fish from a reputable source. Popular options include cod, haddock, or tilapia.
- Thinly slice the potatoes: Cutting the potatoes into thin slices will help them cook evenly and become tender in the oven.
- Season generously: Don't be shy with the seasoning. Use salt, pepper, and any herbs you enjoy, such as thyme, rosemary, or dill, to add extra flavor to the dish.
- Preheat the oven: Make sure to preheat your oven to the correct temperature before baking to ensure even cooking.
- Arrange layers properly: Layer the sliced potatoes on the bottom of the baking dish, followed by the vegetables, and finally place the fish on top. This arrangement helps the flavors meld together and keeps the fish moist.
- Use parchment paper: Lining your baking dish with parchment paper can prevent sticking and make cleanup easier.
- Check for doneness: White fish is done when it flakes easily with a fork and has an opaque appearance. Avoid overcooking to keep the fish moist and tender.
- Add a splash of lemon: Just before serving, squeeze fresh lemon juice over the fish for a bright and zesty flavor that complements the dish beautifully.
Your baked fish on potatoes is now ready to be served. The combination of succulent white fish, perfectly roasted potatoes, and savory vegetables creates a mouth-watering dish that is sure to impress. Enjoy this nutritious meal with a side salad or a slice of crusty bread for a complete dining experience.
| Nutrition Facts | |
|---|---|
| Serving Size | 510 grams |
| Energy | |
| Calories 450kcal | 18% |
| Protein | |
| Protein 40g | 27% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 7g | 19% |
| Sugar 10g | 10% |
| Fat | |
| Fat 18g | 21% |
| Saturated 2.67g | 9% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 110ug | 12% |
| Choline 160mg | 29% |
| Vitamin B1 0.53mg | 44% |
| Vitamin B2 0.41mg | 32% |
| Vitamin B3 9mg | 55% |
| Vitamin B6 1.37mg | 81% |
| Vitamin B9 110ug | 28% |
| Vitamin B12 1.70ug | 71% |
| Vitamin C 66mg | 70% |
| Vitamin E 0.86mg | 6% |
| Vitamin K 33ug | 28% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.61mg | 0% |
| Iron, Fe 4.60mg | 42% |
| Magnesium, Mg 150mg | 36% |
| Phosphorus, P 660mg | 53% |
| Potassium, K 2090mg | 61% |
| Selenium, Se 24ug | 43% |
| Sodium, Na 130mg | 8% |
| Zinc, Zn 2.82mg | 26% |
| Water | |
| Water 390g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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