Spicy Tuesday – Greek Baked Fish – Oregano
We recently taught a fish class to a packed house of enthusiastic home cooks and eaters at Cancer Wellness. This recipe wasn’t on our menu this time – but will be on the next line up for “GO FISH”. More than a handful of good ingredients go into this easy to fix dish that not only tastes great right out of the oven, but freezes well, too! Two foods that we cook with often are onions and tomatoes. The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity. And the cooked tomatoes are chock full of lycopene which helps ward off prostate cancer.
Both dried and fresh oregano are used in the Greek Baked Fish. The important thing to remember when trying to choose between the two, is that we always use dried herbs for foods that are cooked longer than 30 minutes. Then you can add in fresh herbs to layer flavors and add a BIG punch of taste.
Oregano is our spice of the week because of its nutritional, anti-oxidant and disease preventing properties. The herb, whose name means “delight of the mountains” in Greek, is native to the Mediterranean region. It is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium.
Greek Baked Fish with Feta and Tomatoes
2 TB Olive Oil
1 Medium Red Onion, Sliced
1 Cup Dry White Wine
2 Large Cans Fire Roasted Tomatoes
1 Tsp Dried Oregano
Sea Salt and Freshly Cracked Black Pepper
1 TB Chopped Parsley
2 TB Chopped Fresh Oregano
1 1/2 LBs White Fish like Cod, Halibut or Flounder in ½ – ¾ inch filets
8 Oz Crumbled Feta
Fresh Oregano for Garnish if desired
Step One Preheat the oven to 350F. Heat the oil in a sauté pan and cook the onion over medium heat until transparent. Add the wine and simmer for 5 minutes.
Step Two Add the tomatoes, oregano and a healthy sprinkle of salt and pepper, cook over medium heat for 20 – 30 minutes, or until the sauce thickens. Stir in the herbs.
Step Three. Place the fish in the bottom of an ovenproof casserole dish and top with the sauce. Sprinkle the cheese on top. Bake for 15 – 20 minutes or until the fish is just cooked through. Serve warm.