Fish with rosemary potatoes

Oven-Baked Fish with Roasted Potatoes – a delicious, quick, and healthy recipe

Preparation time: 15 minutes
Baking time: 30-40 minutes
Total time: 45-55 minutes
Servings: 2

Who doesn't love a meal that combines fresh fish with a flavorful side of potatoes? This oven-baked fish recipe with roasted potatoes is not only delicious but also packed with nutritional benefits. Fish is an excellent source of protein and omega-3 fatty acids, and when prepared correctly, potatoes can be a healthy and nourishing choice. So, let's embark together on this simple and tasty recipe!

Ingredients:
- 2 fish fillets (we recommend pangasius for its delicate texture, but you can also choose salmon or cod)
- 1 head of garlic
- 1 bunch of fresh parsley
- 100 ml extra virgin olive oil
- Salt and pepper to taste
- 4-5 medium potatoes
- 1 teaspoon dried rosemary (or fresh if you have it)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil

Step-by-step instructions:

1. Preparing the fish:
Start by preheating the oven to 180°C. This will ensure even baking and a perfect texture for the fish. In the meantime, take a baking dish and pour 2-3 tablespoons of olive oil into it.

2. Preparing the garlic:
Peel the head of garlic and crush a few cloves with a knife, then chop them finely. Mix the garlic with the chopped parsley and 2 tablespoons of olive oil. This aromatic paste will give the fish a special flavor.

3. Adding the fish to the dish:
Place the fish fillets in the dish with oil, and spread the garlic and parsley paste evenly on top. Season with salt and pepper to taste. Cover the dish with aluminum foil to keep the fish moist during baking.

4. Preparing the potatoes:
Peel the potatoes and cut them into quarters or sixths, depending on their size. This will ensure even cooking. Prepare a separate tray lined with baking paper. Place the potatoes in the tray, drizzling them with 3-4 tablespoons of olive oil. Add 100 ml of water to help them cook and season with salt, pepper, rosemary, oregano, and basil.

5. Baking:
Put the fish in the preheated oven and let it bake for 15-20 minutes. At the same time, place the potatoes in the oven for 30-40 minutes, until they become golden and crispy. Check them occasionally and stir to ensure they cook evenly.

6. Finishing the dish:
Once the fish and potatoes are ready, remove the dish from the oven. Remove the aluminum foil from the fish and let it cool slightly. Check if the fish is cooked, and that the potatoes are browned and crispy.

Serving suggestions:
Serve the warm fish alongside the roasted potatoes, garnished with a few fresh parsley leaves for added flavor. A slice of lemon on the side can add a touch of acidity that perfectly balances the dish's taste.

Tips and variations:
- You can experiment with other types of fish, such as herring or tilapia fillets, depending on your preferences.
- Add vegetables like carrots or zucchini alongside the potatoes for a complete and colorful meal.
- If you like a spicier taste, you can add chili flakes to the potato seasoning mix.

Nutritional benefits:
Fish is an excellent source of high-quality protein, and omega-3 fatty acids are essential for heart health. Potatoes are rich in potassium, vitamin C, and fiber, contributing to a balanced diet.

Frequently asked questions:
- Can I use another type of oil? Of course! Sunflower oil or canola oil are acceptable alternatives, but olive oil adds a distinct flavor.
- How many calories does this dish have? Approximately 400-500 calories per serving, depending on the amount of oil used and the type of fish chosen.
- Is this recipe suitable for diets? Yes, this is a healthy recipe, high in protein and low in carbohydrates, ideal for balanced diets.

This oven-baked fish with roasted potatoes recipe is perfect for a quick, tasty, and healthy dinner. Try it and enjoy the flavor and nutritional benefits of fresh ingredients! Enjoy your meal!