Fresh Tomato Basil Baked Fish
Elevate your seafood dinners with this elegant yet effortless recipe for Fresh Tomato Basil Baked Fish. Featuring tender, flaky white fish fillets enveloped in a vibrant medley of ripe tomatoes, fresh basil, and aromatic garlic, this dish is a celebration of clean, Mediterranean-inspired flavors. The fish is baked in individual parchment or foil packets, sealing in the juices and infusing every bite with zesty lemon and a hint of spice from optional red pepper flakes. Ready in just 35 minutes, this healthy and gluten-free meal is perfect for weeknight dinners or light entertaining. Serve it with a fresh green salad, crusty bread, or steamed vegetables for an unforgettable feast that highlights the best of simple, wholesome ingredients.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (cod, halibut, or tilapia)
- 2 tablespoons olive oil
- 4 medium ripe tomatoes, diced
- 0.5 cup fresh basil leaves, chopped
- 3 pieces garlic cloves, minced
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes (optional)
- 4 sheets parchment paper or aluminum foil
Instructions
Preheat your oven to 400°F (200°C).
Prepare 4 sheets of parchment paper or aluminum foil, large enough to fold over the fish fillets and seal.
Drizzle 1/2 tablespoon of olive oil onto the center of each sheet of parchment or foil.
Place one fish fillet on each sheet and season both sides with salt and black pepper.
In a medium bowl, combine diced tomatoes, chopped basil, minced garlic, lemon juice, the remaining olive oil, and red pepper flakes (if using). Mix well.
Spoon a generous amount of the tomato mixture over each fish fillet, ensuring it’s evenly distributed.
Fold the edges of the parchment or foil over the fish and tomato mixture to create a sealed packet. This will lock in moisture while baking.
Place the packets on a baking sheet and bake in the preheated oven for 18–20 minutes, or until the fish flakes easily with a fork.
Carefully open the packets (hot steam will escape) and transfer each fillet with its topping onto a plate.
Serve immediately, optionally garnished with additional fresh basil leaves and a slice of lemon.
Nutrition Facts
Calories |
226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 75 mg | 25% | |
| Sodium | 582 mg | 25% | |
| Total Carbohydrate | 6.9 g | 3% | |
| Dietary Fiber | 1.8 g | 6% | |
| Total Sugars | 3.6 g | ||
| Protein | 31.6 g | 63% | |
| Vitamin D | 7.5 mcg | 37% | |
| Calcium | 60 mg | 5% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 827 mg | 18% | |
*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.
