Healthy Fish Bake

Submitted by crispychick

"Yet another thrown together dish where I've tried to measure the ingredients out. It's really not so important the quantities- a little more or a little less of things depending on your taste. I love this dish, though- it's an alltime fav..."

 

• Ready In: 45mins
• Ingredients: 14
• Serves: 4-6

ingredients

• 1 lb tilapia fillet (any white, mild fish)
• 1 lemon, zest of
• 1 -2 clove garlic, sliced paper thin
• 1 medium vidalia onion, sliced paper thin
• 1⁄2 cup chopped herbs (basil or parsley or combination)
• 1 (1 lb) bag baby spinach leaves
• 4 roma tomatoes, quartered
• 1 cup freshly grated parmesan cheese

• vinaigrette

• 1⁄2 cup dry white wine or 1/2 cup chicken broth
• 1 lemon, juice of
• 3 tablespoons soy sauce
• 3 tablespoons canola oil
• 3 tablespoons rice vinegar
• salt and pepper

directions

1. Preheat the oven to 400 degrees.
2. Mix the vinaigrette by shaking all the ingredients in a jar, and set aside.
3. In a 9x13" pyrex dish, layer the ingredients for the bake in order as listed above, except for the parmesan cheese.
4. Pour the vinaigrette over the entire dish, top with the parmesan, and either dot with butter or drizzle some olive oil over it.
5. Cover with foil and cook for 20 minutes.
6. Uncover dish and broil until cheese is brown and bubbly.
7. Serve over white rice in a shallow bowl as this makes a wonderful broth.
8. Also serve with crusty french bread.

Reviews

[vusandra]

An easy dish with straightforward ingredients that don't require use of the stove. It looks lovely with green spinach and red tomatoes. I used basa fish and it cooked and tasted just fine. I only had dried herbs, so I would like to use fresh herbs in the future. The spinach on top doesn't wilt that much, so it's a good idea to chop the spinach first. The rice vinegar gives it a sour taste, so my personal preference would be to reduce the amt of rice vinegar. One of my dinner guests enjoyed it just the way it was though! Good with both rice and crunchy pugliese bread.

 

[Stripes]

I used one white onion instead of vidalia and I added halved grape tomatoes instead of roma tomatoes. Also, I did not add the baby spinach leaves. I added a bit more seasoning than the recipe called for and waited to add the parmesan until the fish was almost done. This dish was fabulous. It went well with stuffed jumbo pasta shells with a small side of white rice (for the broth). I highly recommend this recipe to anyone who loves tilapia. Kudos crispychick!

 

[mary m. smith]

Great recipe! Healthy, tastes great, and adapts easily. I usually use canned, diced tomatoes and chicken broth. When I forget to get the tilapia out of the freezer in time for it to thaw, the recipe still works with the frozen fillets. (I usually replace the broth with a bouillon cube to keep it from getting soggy.) Every one in my family loves this recipe and asks me to make it on a regular basis (at least twice/month).

 

[Marla Swoffer]

Excellent sauce! (I used chicken broth) Next time I'd saute the onions first and, chop the spinach, and cut the tomatoes smaller (or maybe even use diced canned tomatoes). I used dried basil and oregano but I'm sure it would be even better with fresh herbs. I left out the lemon zest and used lemon juice concentrate in the sauce. I used olive oil instead of canola oil. My husband isn't a big fan of baked fish (I wish he were) so I might just adapt the whole thing to the stovetop.

 

[CCasazza]

We really liked this recipe - I made the following changes. I left out the onion and put slightly more garlic. I used diced canned tomatoes (drained). I used balsamic vinegar and 2 tsp of sugar as a substitute for the rice vinegar. I also used dried parsley and oregano. My only complaint is that it was on the salty side. Next time I'm going to use low-sodium soy. It's one of the few of my experiments that I will make again!