Low-cal spanish baked fish

Low-Cal Spanish Baked Fish Recipe | Healthy and Flavorful

Region / culture: Spain | Preparation time: 20 minutes | Cooking time: 25 minutes | Servings: 6

Introduction

This low-cal Spanish baked fish recipe is a delicious and healthy option for a light and flavorful meal. Packed with fresh ingredients and simple seasonings, this dish is easy to prepare and perfect for a weeknight dinner.

History

This recipe draws inspiration from traditional Spanish cuisine, which is known for its use of fresh seafood and bold flavors. Baked fish dishes are a popular choice in Spanish cooking, as they are simple to prepare and allow the natural flavors of the fish to shine through.

Ingredients

1.5 lb (680 g) fish fillets
0.5 tsp salt
0.25 tsp paprika
0.25 tsp freshly ground pepper
1 green pepper, sliced into rings
1 tomato, sliced
1 small onion, sliced
2 tbsp lemon juice
2 tbsp olive oil
1 clove of garlic, minced
2 lemons, sliced

How to prepare

Cut the lemons into wedges. Cut the fish into serving-sized pieces. Place them in an oven-proof baking dish. Sprinkle with salt, paprika, and pepper. Top with green pepper rings, tomato slices, and onion slices. Mix lemon juice, oil, and garlic. Pour the mixture over the fish fillets. Cover and bake for 15 minutes at 375°F (191°C). Uncover and bake for about 10–13 minutes longer or until the fish flakes easily. Serve with lemon wedges. Yield: 6 servings.

Variations

Try using different types of fish, such as cod, tilapia, or salmon.
Add additional vegetables, such as zucchini, eggplant, or bell peppers.
Experiment with different seasonings, such as cumin, oregano, or chili powder.

Cooking Tips & Tricks

Be sure to use fresh fish fillets for the best flavor and texture.

- Adjust the seasonings to suit your taste preferences.

- Serve the fish with a side of rice or a salad for a complete meal.

Serving Suggestions

Serve this low-cal Spanish baked fish with a side of rice, quinoa, or a salad for a complete meal. Garnish with fresh herbs and a squeeze of lemon juice for added flavor.

Cooking Techniques

Baking the fish in the oven allows it to cook evenly and retain its moisture. Be sure to cover the dish with foil to prevent the fish from drying out.

Ingredient Substitutions

Use lime juice instead of lemon juice for a different flavor profile.

- Substitute white fish for a heartier option, such as swordfish or tuna.

- Use red onion instead of white onion for a sweeter flavor.

Make Ahead Tips

This dish can be prepared in advance and stored in the refrigerator until ready to bake. Simply cover the dish with foil and refrigerate for up to 24 hours before baking.

Presentation Ideas

Serve this low-cal Spanish baked fish on a platter with lemon wedges and fresh herbs for a beautiful presentation. Garnish with a sprinkle of paprika or a drizzle of olive oil for added color and flavor.

Pairing Recommendations

This dish pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. Serve with a side of crusty bread or garlic bread for a complete meal.

Storage and Reheating Instructions

Leftover fish can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a baking dish and cover with foil. Bake at 350°F (177°C) for 10-15 minutes, or until heated through.

Nutrition Information

Calories per serving

Each serving of this low-cal Spanish baked fish contains approximately 200 calories, making it a light and satisfying meal option.

Carbohydrates

This recipe is low in carbohydrates, making it a great option for those looking to reduce their carb intake. Each serving contains approximately 5 grams of carbohydrates.

Fats

The olive oil used in this recipe provides healthy fats that are essential for a balanced diet. Each serving contains approximately 8 grams of fat.

Proteins

Fish is a great source of protein, which is important for muscle growth and repair. Each serving of this dish contains approximately 25 grams of protein.

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin C from the lemon juice and antioxidants from the garlic. It also contains potassium, magnesium, and iron from the fish and vegetables.

Alergens

This recipe contains fish and garlic, which may be allergens for some individuals. Be sure to check for any allergies before preparing this dish.

Summary

Overall, this low-cal Spanish baked fish recipe is a nutritious and delicious option for a light and flavorful meal. It is low in carbohydrates, rich in protein, and packed with vitamins and minerals.

Summary

How did I get this recipe?

The moment I found this recipe is etched in my memory. It was a warm summer day, the sun shining brightly through the window of my small kitchen. I had just returned from a trip to Spain, where I had indulged in the most delicious dishes that I had ever tasted. One dish, in particular, had caught my attention - low-cal Spanish baked fish.

I had always been a lover of seafood, but this dish was something special. The flavors were bold and vibrant, the fish perfectly tender and flaky. I knew that I had to learn how to make it myself. So, armed with determination and a newfound love for Spanish cuisine, I set out on a quest to find the perfect recipe.

I started by reaching out to friends and family who had visited Spain in the past. I asked them if they had ever tried the low-cal Spanish baked fish and if they knew how to make it. Unfortunately, none of them had any idea what I was talking about. Undeterred, I turned to the internet, scouring through countless websites and forums in search of the elusive recipe.

After hours of searching, I finally stumbled upon a small blog written by a Spanish chef. In it, he detailed the ingredients and steps needed to create the perfect low-cal Spanish baked fish. My heart raced with excitement as I read through the recipe, taking in every detail and committing it to memory.

The next day, I headed to the local market to gather all the ingredients I needed. I picked out the freshest fish I could find, along with a medley of colorful vegetables and fragrant herbs. As I walked back home, the anticipation of cooking this dish for the first time filled me with joy.

Once back in my kitchen, I set to work preparing the ingredients. I carefully seasoned the fish with a blend of spices and herbs, then layered it with sliced tomatoes, bell peppers, and onions. I drizzled olive oil over the top, then popped it into the oven to bake.

As the fish cooked, the aroma of garlic and herbs filled the air, making my stomach rumble with hunger. I couldn't wait to taste the finished dish, to see if it lived up to my expectations.

Finally, after what felt like an eternity, the timer dinged, signaling that the fish was ready. I pulled it out of the oven and carefully plated it, marveling at the beautiful colors and aromas that wafted up from the dish.

I took my first bite, and my taste buds exploded with flavor. The fish was perfectly cooked, tender and flaky, while the vegetables added a burst of freshness and crunch. The sauce that had formed at the bottom of the dish was rich and savory, tying all the flavors together in perfect harmony.

I savored every bite, relishing in the knowledge that I had successfully recreated a dish that had captivated me in Spain. From that moment on, low-cal Spanish baked fish became a staple in my repertoire of recipes, a dish that I would proudly share with friends and family for years to come.

And so, that is the story of how I learned to make low-cal Spanish baked fish - a tale of determination, passion, and a love for culinary exploration. It is a recipe that I hold dear to my heart, a reminder of the magic that can happen when you follow your taste buds and never stop searching for new flavors to savor.