Dairy-Free Braised Fish with Tomatoes and Herbs
Elevate your weeknight dinners with this **Dairy-Free Braised Fish with Tomatoes and Herbs**, a wholesome and flavorful dish that’s as comforting as it is nutritious. Tender white fish fillets are nestled in a vibrant tomato-based sauce infused with garlic, onions, and aromatic vegetable broth, creating a perfect balance of savory and tangy flavors. Freshly chopped basil and parsley add a fragrant, herby finish, while a squeeze of lemon brightens every bite. This dairy-free recipe is gluten-free and easy to prepare, making it ideal for healthy family meals or dinner parties. Ready in just 45 minutes, this dish pairs beautifully with crusty bread, steamed rice, or a simple side salad for a light yet satisfying meal. Perfect for fans of Mediterranean-inspired recipes, this gluten- and dairy-free delight is sure to be a new favorite.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod or tilapia)
- 2 tablespoons Olive oil
- 3 pieces Garlic cloves, minced
- 1 large Onion, finely chopped
- 14 ounces Canned chopped tomatoes
- 1 cup Vegetable broth
- 1 large Lemon, juiced
- 1 cup Fresh basil leaves, chopped
- 0.5 cup Fresh parsley, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes (optional)
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion and minced garlic, sautéing until the onion becomes translucent, about 5 minutes.
Stir in the canned chopped tomatoes and cook for another 5 minutes to let the flavors combine.
Add the vegetable broth and bring the mixture to a gentle simmer.
Season the fish fillets with salt and black pepper. Add the fish to the skillet, nestling them into the tomato sauce.
Cover the skillet and let the fish braise in the sauce for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
Squeeze the lemon juice over the fish and sprinkle with fresh basil, parsley, and optional red pepper flakes for added heat.
Serve hot, garnished with extra fresh herbs if desired.
Nutrition Facts
Calories |
1021 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.1 g | 49% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 3742 mg | 163% | |
| Total Carbohydrate | 66.0 g | 24% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 24.7 g | ||
| Protein | 106.8 g | 214% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 762 mg | 59% | |
| Iron | 23.5 mg | 131% | |
| Potassium | 4181 mg | 89% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
