"Plaki" - Fish-Onions-Raisins
Plaki is a flavorful Greek-style fish dish featuring tender haddock simmered with onions, raisins, and tomato sauce, accented with fresh parsley and a squeeze of lemon. Perfect for a hearty, healthy meal.
Ingredients
Instructions
- Combine chopped onions, tomato sauce, and vegetable oil in a pan.
- Season with salt and pepper, then cook for about 20 minutes until the mixture is juicy.
- Add raisins and chopped parsley, then mix well.
- Pour the mixture into a baking dish.
- Place the frozen haddock on top of the mixture and squeeze half a lemon over it.
- Bake until the fish is cooked through, about 20 minutes.
Tips & Substitutions
For a twist, consider using cod instead of haddock, as it bakes similarly and absorbs flavors well. You can also substitute golden raisins for a different sweetness. If you prefer a bit of heat, add a pinch of red pepper flakes to the onion mixture. Ensure the onions are sautéed until translucent to enhance the dish's overall flavor.
Serving Suggestions
This dish pairs beautifully with a side of steamed vegetables or a fresh green salad. For a heartier meal, serve it alongside fluffy rice or quinoa to soak up the flavorful sauce. A crisp white wine complements the flavors well, making it a perfect option for dinner gatherings.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the dish in the oven at 350°F (175°C) until warmed through, about 15-20 minutes. You can also microwave individual portions for a quicker option, but be cautious not to overcook the fish.
Nutrition & Diet Analysis (per serving)
Each serving of "Plaki" - Fish-Onions-Raisins contains roughly 316 calories, with 23g protein, 47g carbohydrates, and 9g fat. It is an excellent source of iron (177% of the Daily Value), vitamin C (95% of the Daily Value), and potassium (82% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 2124mg per serving (92% 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 fresh haddock instead of frozen?
Yes, fresh haddock can be used in this recipe. Just reduce the baking time slightly, checking for doneness around the 15-minute mark, as fresh fish cooks faster than frozen.
What can I use instead of raisins?
If you don't have raisins on hand, dried cranberries or chopped dried apricots can serve as excellent substitutes, adding a slightly different flavor profile to the dish.
Is this dish suitable for meal prep?
Yes, Plaki is great for meal prep! You can prepare the dish in advance and store it, allowing the flavors to meld. Just reheat when you're ready to serve, and it will taste delicious.
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).