Spain is one of more than a dozen countries on the Mediterranean Sea. It's no surprise that Spanish cuisine contains a wide variety of fresh fruits and vegetables, and a huge selection of fish from both the Atlantic and Mediterranean. Fish is eaten several times a week on the Peninsula and contains omega-3 oils, thought to reduce the risk of heart disease.
Each region of Spain has their favorite seafood dishes. Many times the fish or shellfish is mixed with onions and garlic, as well as regional spices or fruit. Although most fish dishes found in Spain are pan-fried, sauteed or contain small pieces mixed with rice, this one is simply baked with lemons and white wine. Beginners will find this recipe an easy way to start enjoying Spanish cuisine.
Spoon sauce over fish and serve with a slice of baked lemon and chopped parsley for garnish. Serve with white or yellow rice or home-fried potatoes and a simple Spanish mixed green salad to make a complete meal. A light white wine pairs well with this dish.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: 4 servings
- 2.2 lbs (1 kg) cod fillets or other white fish, skinless
- 2 lemons
- 4 oz (125 ml) olive oil
- 1 large yellow or white onion
- 4 oz (125 ml) white wine
- salt to taste
- 1 sprig flat leaf parsley (optional garnish)
Rinse and pat dry fish with paper towel. Set aside for later. Chop the parsley and set aside.
Peel and slice the onion into rings. Pour 2 oz olive oil into a medium frying pan and heat on medium heat. Add onion slices to pan and sauté until browned.
Pre-heat the oven to 350F degrees. Slice the 2 lemons and place slices on the bottom of a broiler pan. Place fish atop the lemon slices. Arrange the onion slices on top of the fish. Pour wine over the fish, and lightly salt.
Bake the fish on the center rack, uncovered for 15 minutes, or until fish is done. The fish will be light and will easily flake with a fork. Garnish with chopped parsley and lemon slice. Serve with white or yellow rice, or home-fried potatoes - patatas fritas. Toss a green salad and pair with a light white wine to create a complete dinner.
More About the Mediterranean Diet
- Spanish Food, A Mediterranean Diet
- Your Heart Needs the Mediterranean Diet, a Book Review
- Spanish Seafood
Simple Spanish Fish Dishes