Mediterranean Diet Braised Fish with Tomatoes and Herbs
Dive into the rich, wholesome flavors of the Mediterranean with this delectable Mediterranean Diet Braised Fish with Tomatoes and Herbs. In this easy yet impressive recipe, tender white fish fillets are gently braised in a fragrant tomato-based sauce made with cherry tomatoes, garlic, and a hint of tomato paste. Fresh basil and oregano lend a burst of herbal aroma, while a squeeze of zesty lemon brightens every bite. Perfect for a healthy, heart-friendly dinner, this one-pan dish is ready in under an hour, making it an ideal choice for busy weeknights or casual entertaining. Serve it with crusty whole-grain bread or a crisp side salad to soak up every drop of the luscious tomato-herb sauce. Packed with nutrients and Mediterranean charm, this recipe combines simplicity and elegance in every flavorful forkful!
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Recipe Information
Ingredients
- 4 pieces White fish fillets
- 2 tablespoons Olive oil
- 1 medium Onion
- 3 large Garlic cloves
- 400 grams Cherry tomatoes
- 2 tablespoons Tomato paste
- 1 cup Vegetable broth
- 10 leaves Fresh basil leaves
- 1 tablespoon Fresh oregano
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 whole Lemon
Instructions
Begin by finely chopping 1 medium onion and mincing 3 large garlic cloves.
Heat 2 tablespoons of olive oil in a large, deep skillet or a Dutch oven over medium heat.
Add the chopped onion and minced garlic to the skillet and sauté for about 3-4 minutes, or until the onions become translucent and fragrant.
Cut the cherry tomatoes in halves and add them to the skillet along with 2 tablespoons of tomato paste.
Pour in 1 cup of vegetable broth and stir well to combine all the ingredients.
Allow the mixture to come to a simmer, then reduce the heat to low and cook for about 10 minutes, allowing the tomatoes to soften and the flavors to meld.
Season the sauce with 1 teaspoon of salt and 0.5 teaspoon of black pepper.
Nestle the 4 pieces of white fish fillets into the sauce, ensuring they are evenly covered.
Cover the skillet with a lid and let the fish braise in the sauce over low heat for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
Chop the fresh basil leaves and oregano, and sprinkle them over the cooked fish.
Squeeze the juice of 1 whole lemon over the dish to enhance the flavor.
Serve the braised fish with the tomato-herb sauce immediately, pairing it with whole-grain bread or a side salad for a complete meal.
Nutrition Facts
Calories |
960 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.7 g | 48% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3213 mg | 140% | |
| Total Carbohydrate | 64.9 g | 24% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 26.5 g | ||
| Protein | 93.4 g | 187% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 288 mg | 22% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 3359 mg | 71% | |
*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.
