Fish with ratatouille
Delight your taste buds with this healthy fish with ratatouille recipe! Featuring tender white fish paired with a medley of cherry tomatoes, red pepper, garlic, onion, and fresh basil, all enhanced with a splash of vinegar. A simple yet flavorful meal perfect for any occasion.
- 27 May 2024
- Cook time 15 min
- Prep time 12 min
- 4 Servings
- 7 Ingredients
{'text': 'Fish with ratatouille is a delightful and nutritious dish combining tender white fish with a medley of fresh vegetables, offering a burst of flavors in every bite. This recipe is perfect for a healthy weeknight dinner or a sophisticated weekend meal.'}
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- Halve the cherry tomatoes, dice the red bell pepper, mince the garlic, and chop the onion. Set these aside.
- Pat the white fish fillets dry with a paper towel and season them lightly with salt and pepper.
- Heat a large skillet over medium heat and add a splash of olive oil.
- Add the chopped onion to the skillet and sauté for about 3-4 minutes until it becomes translucent.
- Add the minced garlic and cook for another 1-2 minutes, being careful not to let it burn.
- Next, add the diced red bell pepper and cook for an additional 3-4 minutes until softened.
- Stir in the halved cherry tomatoes, season with salt and pepper to taste, and cook for about 5 minutes until the tomatoes start to break down and release their juices.
- Pour in the 2 tablespoons of vinegar and stir to combine.
- Add the chopped basil (reserve a little for garnish if you like) and mix well. Let the mixture simmer for another 2-3 minutes to let all the flavors meld together.
- Transfer the vegetable mixture (ratatouille) into an oven-safe dish, spreading it evenly across the bottom.
- Place the seasoned white fish fillets on top of the ratatouille.
- Drizzle a little more olive oil over the fish, and season with additional salt and pepper if desired.
- Place the dish in the preheated oven and bake for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork. The exact cooking time will depend on the thickness of your fish fillets.
- Carefully remove the dish from the oven.
- Serve the fish fillets over a generous scoop of the ratatouille and garnish with the reserved chopped basil.
Tips:
- Choose a firm white fish like cod or haddock to maintain the texture during cooking.
- For a richer flavor, marinate the fish in olive oil, lemon juice, and herbs for at least 30 minutes before cooking.
- Sauté the vegetables until they are tender but still retain some of their crunch for the best texture and flavor.
- Serve with a side of crusty bread or a light salad for a complete meal.
{'text': 'Enjoy your Fish with ratatouille, a dish that not only tantalizes your taste buds but also provides a balanced and nutritious meal. Perfect for impressing guests or elevating a simple dinner!'}
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 190kcal | 8% |
| Protein | |
| Protein 22g | 15% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 2.05g | 5% |
| Sugar 4.99g | 5% |
| Fat | |
| Fat 7g | 8% |
| Saturated 1.08g | 4% |
| Cholesterol 70mg | - |
| Vitamins | |
| Vitamin A 100ug | 11% |
| Choline 80mg | 15% |
| Vitamin B1 0.22mg | 18% |
| Vitamin B2 0.18mg | 14% |
| Vitamin B3 4.06mg | 25% |
| Vitamin B6 0.52mg | 31% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 1.13ug | 47% |
| Vitamin C 40mg | 43% |
| Vitamin E 0.92mg | 6% |
| Vitamin K 11ug | 9% |
| Minerals | |
| Calcium, Ca 50mg | 4% |
| Copper, Cu 0.15mg | 0% |
| Iron, Fe 0.87mg | 8% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 340mg | 28% |
| Potassium, K 650mg | 19% |
| Selenium, Se 14ug | 26% |
| Sodium, Na 60mg | 4% |
| Zinc, Zn 1.39mg | 13% |
| Water | |
| Water 210g | - |
| * 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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