Psári Plaki – Greek Baked Fish with Summer Tomato & Garlic

There’s something timeless about this dish. No layering of ingredients, no fancy tricks — just the sea meeting the earth in the most honest and satisfying way. This is the kind of recipe you make when the tomatoes are ripe, the fish is fresh, and you want to cook with the confidence that less is more.

This is Plaki the old-school way — no potatoes, no onion overload, just the clean flavor of good white fish, ripe tomato, garlic, parsley, and a splash of lemon and olive oil. It’s a perfect summer recipe, light yet full of flavor, and when paired with the right sides, it's a complete, high-satiety meal.

Why this dish works — and fits your goals

This isn't just Mediterranean — it's Mediterranean with purpose.

✅ High protein from lean white fish
✅ Low calorie and low fat, but rich in satisfaction
✅ Olive oil and lemon give flavor without heaviness
✅ No starchy sides by default, but we’ll offer smart pairing tips
✅ A recipe that works cold or warm, making it ideal for meal prep

This dish proves that traditional recipes, with a few adjustments, can meet modern nutritional needs without losing their soul.

Ingredients

For 2–3 servings

• 500–600 g Mylokopi fish (whole or fillets – I prefer it in one piece unless I have guests, then I use fillets)

• 3 medium ripe tomatoes, grated or blended

• 1 clove garlic, finely chopped

• 2 tbsp parsley, finely chopped

• 1 tbsp olive oil

• ¼ tsp dried oregano

• Salt and freshly ground black pepper

• (Optional: ½ tsp tomato paste if tomatoes are not sweet)

Instructions

1. Preheat your oven to 180°C (350°F).

2. Prepare the tomato sauce:
   In a small pot or pan, add the grated tomato, garlic, olive oil, and a bit of salt and pepper.
   Simmer gently for 5–7 minutes until slightly thickened.
   Stir in a pinch of oregano. (If using tomato paste, add it here.)

3. Arrange the fish:
   Place your fish in a small baking dish. Season lightly with salt and pepper.
   Pour the tomato sauce evenly over the top. Sprinkle with chopped parsley.

4. Bake uncovered for 20–25 minutes, or until the fish is just cooked through.
   Cooking time may vary slightly depending on the thickness.
   The sauce should reduce slightly but not dry out.

5. Serve warm or room temperature, with a final drizzle of olive oil and a bit more parsley, if you like.

Flavors & Balance Serving Tips

To turn this into a complete, high-satiety meal, pair with:

• A side of tzatziki with spearmint

• Horta (boiled wild greens)

• A mixed greens salad with olives and capers

• Green beans salad with lemon and a few drops of olive oil

• Spinach sautéed with garlic and lemon

No bread. No rice. Just flavor and balance.

Notes & Variations

Fish choices: Mylokopi (grouper), sea bream (tsipoura), snapper, or red mullet are all excellent. Anchovies (gavros) work beautifully too — just reduce baking time and use smaller portions.

Make ahead: This dish is even better the next day. The flavors meld beautifully, and it keeps well in the fridge for 2–3 days.

No onions, no potatoes: This is the minimalist’s plaki. You won’t miss them — the tomato, garlic, and good fish do all the talking.

Let the fish shine. Let the tomato speak of summer.
And let simplicity carry the satisfaction.
That’s what Flavors & Balance is about.