This Portuguese-style Baked Rockfish recipe is simple, fresh, and delicious!

This Rockfish is baked in the Portguese style. Tomatoes, onions, and a little seasoning then baked until the fish is flakey. It is one of my favorite fish recipes and it is low calorie, low carb, and low fat.

I’ve been meaning to write this post for awhile. Being Portuguese I love seafood, especially fish dishes made with fresh caught fish. A few times a year my dad and his buddies rent a boat and they spend the day out on the water fishing. I’ve started tagging along on these trips and it is so much fun! We get up at the crack of dawn and catch fish all day. My favorite is Maryland rockfish, otherwise known as striped bass. It’s a gorgeous fish with white meat, a mild flavor, and a medium texture. It is extremely versatile and you can cook it in just about any way you can imagine, grill, steam, poach, roast, broil, etc..

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This Rockfish is baked in the Portguese style. Tomatoes, onions, and a little seasoning then baked until the fish is flakey. It is one of my favorite fish recipes and it is low calorie, low carb, and low fat.

In my family we bake it in a big dish full of tomatoes potatoes, onions, and garlic. The fish is simple, it is cleaned and gutted but that is it. I just cut the whole thing up into large pieces, bones, skin and all. Now I know that isn’t for everyone (I recommend you give it a try!) but don’t let that stop you from making this. You can certainly use fish that has been skinned and de-boned. Just make sure you get a nice thick piece of fish so it can withstand baking. The pieces are nestled the into the vegetables and I sprinkle the whole dish in spices, salt, pepper, and paprika. Don’t forget the paprika, we love using it in Portuguese cuisine! Add a little parsley and pop the whole dish in the oven for about 35 minutes.

This Rockfish is baked in the Portguese style. Tomatoes, onions, and a little seasoning then baked until the fish is flakey. It is one of my favorite fish recipes and it is low calorie, low carb, and low fat.

What you end up with is this light, flakey, fish swimming in a pool of flavorful tomato juices, and soft, perfectly cooked potatoes that have sucked up all of the flavors of the dish. Squeeze a lemon over the whole thing to add a little zing. It is heavenly! When you make this you have to eat it with some fresh baked bread. Mmmm, dipping the warm, soft, bread in those juices and soaking up all of those flavors into one bite is my favorite part!

If you don’t have access to fresh caught rockfish (striped bass) that’s ok, you can use any firm, mild, white fish.

This Rockfish is baked in the Portguese style. Tomatoes, onions, and a little seasoning then baked until the fish is flakey. It is one of my favorite fish recipes and it is low calorie, low carb, and low fat.

Servings: 4
Prep Time: 15 mins
Cook Time: 35 mins
Total Time: 50 mins

Portugese-style Baked Rockfish

This Rockfish is baked in the Portguese style. Tomatoes, onions, and a little seasoning then baked until the fish is flakey.
This Rockfish is baked in the Portguese style. Tomatoes, onions, and a little seasoning then baked until the fish is flakey. It is one of my favorite fish recipes and it is low calorie, low carb, and low fat.
Print Recipe
4 from 37 votes

Ingredients

  • 4 Rockfish steaks, , 2-3 inches thick
  • 6 small Red and white potatoes, , chopped into 2 inch pieces
  • 2 Plum tomatoes, , chopped 2 inch pieces
  • 1 small Onion, , sliced
  • 1 clove Garlic, , minced
  • 1 tbsp Olive oil
  • 1 tsp Paprika
  • ½ tsp Salt
  • ½ tsp Pepper
  • 1 tbsp Fresh parsley, , chopped

Instructions

  • Preheat oven to 400 F degrees.
  • Coat bottom of casserole dish with olive oil.
  • Add chopped potatoes first, then onions, tomatoes, and garlic.
  • Top with rockfish steaks.
  • Sprinkle salt, pepper, paprika, and parsley.
  • Cover with foil and bake for 35 minutes or until fish is flaky and potatoes are soft.

Nutrition

Calories: 300kcal, Carbohydrates: 45g, Protein: 21g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Cholesterol: 29mg, Sodium: 391mg, Potassium: 1480mg, Fiber: 5g, Sugar: 4g, Vitamin A: 20%, Vitamin C: 87%, Calcium: 6%, Iron: 14%
Nutrition Disclaimer: We are not certified nutritionists. Nutrition facts are an estimate and are provided as a courtesy. They are generated by an online API which recognizes ingredient names and amounts and makes calculations based on the serving size. Results may vary.
Author: Kat Jeter & Melinda Caldwell
Course: Portuguese-style Baked Rockfish

Follow Home.Made.Interest.’s board Food- Fish & Seafood on Pinterest.
If you’re looking for more awesome fish dishes make sure to follow our Seafood board on Pinterest and check out our recipe for Grouper Caprese.

This grouper caprese is a simple seafood recipe made with grouper, fresh tomatoes, pesto, and mozzarella. It is the perfect fish dish for Lent and it is a healthy, low carb, gluten-free recipe for those who are dieting.

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