White Fish in Spicy Tomato Sauce
Dive into the bold, comforting flavors of *White Fish in Spicy Tomato Sauce*, a hearty dish that combines tender, flaky fish fillets with a vibrant, spice-infused tomato base. This recipe features fresh white fish—such as cod, haddock, or tilapia—simmered in a savory sauce made with sweet cherry tomatoes, aromatic garlic, and a medley of warming spices like paprika, cumin, and chili flakes. A splash of stock enhances the richness of the sauce, creating the perfect balance of heat and depth. Ready in just 45 minutes, this one-pan wonder is ideal for weeknight dinners or a casual weekend feast. Top with fresh parsley for an herby finish and serve with lemon wedges for a zesty kick. Pair it with steamed rice, crusty bread, or a crisp green salad for a complete, satisfying meal. Perfect for lovers of bold, Mediterranean-inspired cuisine!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, haddock, or tilapia)
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 4 cloves garlic cloves, minced
- 2 cups cherry tomatoes, halved
- 2 tablespoons tomato paste
- 1 teaspoon chili flakes
- 1 teaspoon paprika
- 0.5 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup chicken or fish stock
- 2 tablespoons fresh parsley, chopped
- 4 wedges lemon wedges, for serving
Instructions
Pat the white fish fillets dry with paper towels and season them with a pinch of salt and black pepper on both sides. Set aside.
Heat the olive oil in a large skillet or pan over medium heat.
Add the chopped onion to the pan and sauté for 3–4 minutes until it becomes translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the halved cherry tomatoes to the pan and cook for 5 minutes, stirring occasionally, until they start to soften and break down.
Mix in the tomato paste, chili flakes, paprika, cumin, salt, and black pepper. Cook for 1–2 minutes to let the spices bloom.
Pour in the chicken or fish stock, stir, and let the sauce simmer for about 10 minutes, allowing the flavors to meld and the sauce to thicken slightly.
Carefully place the seasoned white fish fillets into the pan, spooning some of the sauce over them.
Cover the pan with a lid and let the fish cook for 8–10 minutes, or until it flakes easily with a fork.
Once the fish is cooked, sprinkle the dish with fresh parsley for a burst of flavor and color.
Serve the white fish in spicy tomato sauce hot, with lemon wedges on the side for squeezing over the top. Optionally, pair with steamed rice, crusty bread, or a fresh green salad.
Nutrition Facts
Calories |
827 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.6 g | 44% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3513 mg | 153% | |
| Total Carbohydrate | 47.1 g | 17% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 22.2 g | ||
| Protein | 89.9 g | 180% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 260 mg | 20% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 2904 mg | 62% | |
*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.
