Baked Fish A La Mil
Baked Fish A La Mil offers tender fish fillets topped with a flavorful tomato, herb, and bread crumb mixture, finished with feta cheese—perfect for a Mediterranean-inspired meal.
Ingredients
- 2 to 4 lb. fish fillets (whitefish, turbot, grouper or mullet) ⓘ
- 4 fresh tomatoes, peeled, seeded and diced ⓘ
- 1/4 cup olive oil ⓘ
- 1/2 cup white wine ⓘ
- 1 tablespoon fresh basil, chopped
- 2 tablespoons parsley, chopped ⓘ
- 1 to 2 garlic cloves, chopped fine ⓘ
- 1 small onion, sliced fine ⓘ
- 1/2 green pepper, sliced fine ⓘ
- 1 tablespoon balsamic vinegar ⓘ
- 1 tablespoon soy sauce ⓘ
- 1 cup fresh baked crumbs ⓘ
- 1 slice Feta cheese per portion ⓘ
- salt and pepper to taste ⓘ
Instructions
- Put fish fillets in a baking pan.
- Saute onion, green pepper, garlic, and tomatoes with olive oil.
- Add basil, parsley, balsamic vinegar, soy sauce, wine, and bread crumbs to the onion and pepper mixture.
- Season the mixture with salt and pepper to taste.
- Spoon the mixture onto each fish fillet.
- Bake at 375°F until the fish is opaque and flakes easily.
- Top each fillet with feta cheese and broil for 1 to 2 minutes.
Tips & Substitutions
For added flavor, consider marinating the fish in a mixture of olive oil, lemon juice, and herbs for 30 minutes before baking. If fresh tomatoes are not available, canned tomatoes can be a convenient substitute. To enhance the crunchiness, use panko breadcrumbs instead of regular ones. Pair this dish with a light salad or steamed vegetables for a complete meal. For more ideas, browse more Mediterranean recipes.
Serving Suggestions
This dish pairs beautifully with a side of lemony quinoa or a crisp green salad. Consider serving with roasted potatoes or grilled asparagus for a well-rounded meal. A glass of chilled white wine complements the flavors of the fish perfectly. For a delightful twist, try serving it alongside Antipasto From Rosemary'S Kitchen for a varied dining experience.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F for about 10 minutes or until heated through. Avoid microwaving, as it can make the fish rubbery. If desired, freshen up the flavors by adding a drizzle of olive oil before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Fish A La Mil contains roughly 384 calories, with 25g protein, 47g carbohydrates, and 15g fat. It is an excellent source of iron (222% of the Daily Value), calcium (114% of the Daily Value), and dietary fiber (90% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets; just ensure they are fully thawed before cooking. Thaw them overnight in the refrigerator or place them in a sealed plastic bag and submerge in cold water for quicker thawing. Adjust the cooking time slightly if using thicker fillets.
What can I substitute for white wine in this recipe?
If you prefer not to use white wine, you can substitute it with vegetable broth or chicken broth for a similar depth of flavor. Alternatively, a mixture of apple cider vinegar and water can provide acidity without the alcohol. Adjust the amount to your taste.
How do I know when the fish is done baking?
The fish is done when it turns opaque and flakes easily with a fork. Typically, baking at 375°F takes about 20-25 minutes, depending on the thickness of the fillets. Use a thermometer to check for an internal temperature of 145°F for optimal doneness.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).