Tomato Herb Fish Fillets
Transform your weeknight dinners with these vibrant and flavorful Tomato Herb Fish Fillets, a light yet satisfying dish that's bursting with Mediterranean-inspired goodness. Tender white fish fillets like cod, tilapia, or haddock are simmered to perfection in a rich, aromatic tomato sauce infused with fresh parsley, basil, garlic, and a hint of oregano. Enhanced with a drizzle of zesty lemon juice and optional crushed red pepper flakes for a subtle kick, this recipe is a feast for the senses. Ready in just 30 minutes, it's the perfect quick and healthy meal for busy evenings. Serve these tangy, herbaceous fillets with steamed rice, pasta, or crusty bread to soak up every last bit of the delicious sauce. Ideal for seafood lovers looking for a flavorful, nutritious dish, this recipe will become a staple in your kitchen and a hit at family dinners.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod, tilapia, or haddock)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 14 ounces canned diced tomatoes
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh basil leaves, chopped
- 1 teaspoon dried oregano
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon crushed red pepper flakes (optional)
Instructions
Pat the fish fillets dry with paper towels and season them on both sides with a pinch of salt and black pepper. Set aside.
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Add the minced garlic and cook for another 30 seconds until fragrant, stirring to avoid burning.
Pour in the canned diced tomatoes, including their juices. Stir well and let it simmer for 3-4 minutes.
Add the fresh parsley, basil, dried oregano, and crushed red pepper flakes (if using). Season the sauce with the remaining salt and black pepper. Stir everything to combine.
Nestle the seasoned fish fillets into the tomato herb sauce, making sure they are partly submerged. Spoon a little sauce over the top of each fillet.
Cover the skillet with a lid and reduce the heat to low. Simmer for 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove the skillet from the heat and drizzle the lemon juice over the fish and sauce.
Serve the Tomato Herb Fish Fillets immediately, garnished with additional chopped parsley if desired. Pair with steamed rice, pasta, or crusty bread to soak up the sauce.
Nutrition Facts
Calories |
231 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 689 mg | 30% | |
| Total Carbohydrate | 8.1 g | 3% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 4.3 g | ||
| Protein | 25.6 g | 51% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 75 mg | 6% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 659 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.
