Heart-Healthy Braised Fish with Tomatoes and Herbs
Indulge in the vibrant, nutritious flavors of our Heart-Healthy Braised Fish with Tomatoes and Herbs—an easy, one-pan wonder perfect for a wholesome dinner. This recipe combines tender white fish fillets, gently braised in a fragrant tomato and vegetable broth seasoned with garlic, onions, and a bouquet of fresh herbs like parsley, basil, and thyme. The zest of lemon adds a bright citrus finish, while olive oil lends heart-healthy richness to every bite. Ready in just 40 minutes, this dish is low in sodium, packed with freshness, and ideal for anyone seeking a light yet satisfying meal. Serve with lemon wedges and savor the delicate, Mediterranean-inspired flavors—all while nourishing your body. Perfect for weeknights or special occasions, this recipe will quickly become a go-to favorite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 pieces garlic cloves, minced
- 4 medium fresh tomatoes, diced
- 1 cup low-sodium vegetable broth
- 1 piece bay leaf
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 4 pieces firm white fish fillets (such as cod or haddock), skinless
- 1 teaspoon lemon zest
- 3 tablespoons fresh parsley, chopped
- 3 tablespoons fresh basil, chopped
- 1 tablespoon fresh thyme leaves
- 4 pieces lemon wedges
Instructions
Heat the olive oil in a large, deep skillet over medium heat.
Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.
Add the minced garlic and cook for an additional minute until fragrant.
Stir in the diced tomatoes and cook for 3-4 minutes, allowing them to soften slightly.
Pour in the vegetable broth and add the bay leaf, salt, and pepper. Bring the mixture to a gentle simmer.
Place the fish fillets carefully into the skillet, submerging them in the tomato broth.
Cover the skillet and let the fish braise in the mixture for about 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove the bay leaf from the skillet and discard.
Sprinkle the lemon zest over the fish, and then add the chopped parsley, basil, and thyme.
Gently stir the herbs into the broth, being careful not to break the fish fillets.
Serve the braised fish hot, garnished with fresh lemon wedges on the side.
Nutrition Facts
Calories |
705 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 1560 mg | 68% | |
| Total Carbohydrate | 28.2 g | 10% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 11.2 g | ||
| Protein | 76.1 g | 152% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 188 mg | 14% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 2202 mg | 47% | |
*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.
