Baked fish fillets Recipe

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4 votes | 13451 views

This is a very good way to eat fish on a portuguese stily. Easy to make and it can be prepared in advance.

 
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Ingredients

Cost per recipe $2.40 view details
  • 600 grams fish fillets
  • 35 g wheat flour
  • 15 g grated Parmesan cheese
  • 1 box frozen spinach
  • 3,5 dl vegetable bouillon (1 vegetable cube dissolved into 3,5 dl water)
  • 1,5 dl de sparkling wine
  • 2 egg yolks
  • 1 natural yogurt
  • 2 tbs olive oil + to oil the ovenproof dish
  • Ground black pepper and ground nutmeg to taste

Directions

  1. First, unfroze spinach (you can use the microwave).
  2. Heat the olive oil and add the spinach, seasoning with some black pepper. Cook and set aside.
  3. Preheat the oven to moderate (180ºC).
  4. Put the fish fillets on a greased ovenproof dish.
  5. Add the sparking wine and cover with waxed paper slightly wet. Bake it for 15 minutes.
  6. Remove from oven and set aside.
  7. Prepare the sauce:
  8. Heat the olive oil in a saucepan. When it’s hot, add the flour and mix well.
  9. Slowly stir in the vegetable bouillon and the sauce from the fish, seasoning with black pepper and nutmeg.
  10. Let it boil in moderate heat, always stirring.
  11. Mix the yogurt with the egg yolks and carefully stir in the sauce.
  12. Spread the spinach on the ovenproof dish. Set fish on top. Add the sauce and pour on some grated Parmesan cheese.
  13. Take it to the over until it’s golden brown on top.

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Nutrition Facts

Amount Per Recipe %DV
Recipe Size 962g
Calories 886  
Calories from Fat 192 22%
Total Fat 21.63g 27%
Saturated Fat 6.24g 25%
Trans Fat 0.0g  
Cholesterol 401mg 134%
Sodium 957mg 40%
Potassium 3117mg 89%
Total Carbs 40.59g 11%
Dietary Fiber 9.2g 31%
Sugars 3.39g 2%
Protein 128.73g 206%
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Reviews

  • Brian
    Hi. I tried this out and is very good! A hit with my sons.
    I've cooked/tasted this recipe!

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