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Whole Baked Fish Cuban-Style Recipe

Whole Baked Fish Cuban-Style Recipe

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Ingredients:

Serving

2 (3 lb) whole striped bass or 2 (3 lb) tilapia fillets or 2 (3 lb) flounder or 2 (3 lb) sole, cleaned and scaled
2 limes , juice of
3/4 cup spanish olive oil, divided
2 onions, peeled and thinly sliced, divided
1 large green bell pepper, cored, seeded, and thinly sliced, divided
3 bay leaves
salt & freshly ground black pepper
1/2-3/4 tsp crushed red pepper flakes
1 tbsp minced garlic
2 1/4 tsp kosher salt
1 tsp dried oregano, crumbled
1 cup tomato puree
2 tbsp white wine vinegar
1 cup dry white wine
chopped fresh parsley leaves, for garnish

Directions:

Rinse the fish well under cold running water and pat dry on both sides as well as inside the cavity.
Make several slits about 1/3-inch deep on both sides of the fish.
Place the fish in a non-reactive shallow dish or platter and pour the lime juice over the fish.
Set aside while you continue with the preparations.
Preheat the oven to 375ºF.
Rub the bottom of a shallow glass or ceramic dish large enough to hold the fish with 2 tablespoons of the olive oil.
Saute 1/2 of the onion slices and 1/2 of the pepper slices in 2 tablespoons olive oil and then place along the bottom of the baking dish.
Tear 2 of the bay leaves into small pieces and sprinkle over the vegetables.
Drizzle with 2 tablespoons more of the remaining Spanish olive oil and season with salt, black pepper, to taste, and crushed red pepper flakes.
Place the fish on top of the sliced vegetables.
Using a mortar and pestle, combine the garlic, kosher salt and oregano and mash to form a paste. (We used a small food processor.).
Spread the garlic paste inside the cavity of the fish and into the slits on top.
Place the remaining bay leaf inside the cavity of the fish.
In the same small bowl that you used to make the garlic paste, combine the tomato puree and vinegar and stir to combine.
Pour this tomato mixture all over the fish.
Top with the remaining onion and pepper slices and drizzle the remaining olive oil and the wine over the top.
Season again with salt and black pepper, cover the dish loosely with aluminum foil, and bake until the fish flakes easily when pierced with a fork, 45 to 50 minutes.
Garnish with the parsley and serve hot or warm, with the pan juices drizzled over all.
Serve with white fluffy rice, ripe plantains and a nice leafy salad & vinegar & Olive oil dressing, a loaf of hot Cuban or Italian bread to sop up all the sauce and a nice bottle of wine.
Enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	259.08 Kcal (1085 kJ)
Calories from fat	64.71 Kcal
		% Daily Value*
Total Fat	7.19g	11%
Cholesterol	120.93mg	40%
Sodium	915.67mg	38%
Potassium	696.67mg	15%
Total Carbs	12.12g	4%
Sugars	5.05g	20%
Dietary Fiber	2.56g	10%
Protein	28.7g	57%
Vitamin C	34.1mg	57%
Vitamin A	0.5mg	16%
Iron	10.2mg	57%
Calcium	57mg	6%

Amount Per 100 g
Calories	73.65 Kcal (308 kJ)
Calories from fat	18.4 Kcal
		% Daily Value*
Total Fat	2.04g	11%
Cholesterol	34.38mg	40%
Sodium	260.29mg	38%
Potassium	198.04mg	15%
Total Carbs	3.45g	4%
Sugars	1.44g	20%
Dietary Fiber	0.73g	10%
Protein	8.16g	57%
Vitamin C	9.7mg	57%
Vitamin A	0.1mg	16%
Iron	2.9mg	57%
Calcium	16.2mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

5.3

Points
6

PointsPlus

Good Points

low fat,
saturated fat free

Bad Points

High in Sodium

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