Easy Tasty Fish Tomatoes
Brighten up your dinner table with this effortlessly delicious recipe for *Easy Tasty Fish Tomatoes*! Bursting with Mediterranean-inspired flavors, this dish combines tender white fish fillets, juicy ripe tomatoes, and the zesty freshness of lemon, all baked to perfection in under 30 minutes. Infused with fragrant garlic, a drizzle of olive oil, and a dash of dried oregano, each bite is as healthy as it is flavorful. Topped with a sprinkle of fresh parsley, this one-pan recipe is perfect for busy weeknights or a light, elegant meal. Serve it with crusty bread, fluffy rice, or steamed vegetables for a wholesome, crowd-pleasing dinner that’s as simple to prepare as it is satisfying. Keywords: easy fish recipe, baked white fish, Mediterranean fish, healthy dinner ideas, one-pan meal.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod or tilapia)
- 4 medium ripe tomatoes
- 3 pieces garlic cloves
- 2 tablespoons fresh parsley
- 3 tablespoons olive oil
- 1 medium lemon
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C).
Rinse the fish fillets under cold water, then pat them dry with a paper towel. Set aside.
Slice the tomatoes into thin rounds and mince the garlic cloves.
Chop the fresh parsley finely and set it aside for garnish.
In a small bowl, mix the olive oil, juice from half the lemon, dried oregano, salt, and black pepper.
Lightly grease a baking dish with a bit of olive oil. Arrange the sliced tomatoes on the bottom of the dish in a single layer.
Lay the fish fillets on top of the tomatoes, ensuring they do not overlap.
Drizzle the olive oil mixture evenly over the fish and tomatoes. Sprinkle minced garlic on top.
Thinly slice the remaining half of the lemon into rounds and place them over the fish.
Bake in the preheated oven for 20 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove the dish from the oven and let it rest for a few minutes. Sprinkle the chopped parsley on top before serving.
Serve warm with a side of rice, crusty bread, or steamed vegetables.
Nutrition Facts
Calories |
246 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.3 g | 16% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 565 mg | 25% | |
| Total Carbohydrate | 7.3 g | 3% | |
| Dietary Fiber | 2.1 g | 7% | |
| Total Sugars | 3.1 g | ||
| Protein | 27.9 g | 56% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 52 mg | 4% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 657 mg | 14% | |
*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.
