Zesty Tomato Garlic Fish
Experience the vibrant flavors of the Mediterranean with Zesty Tomato Garlic Fish—a quick and healthy dinner recipe perfect for seafood lovers. Tender white fish fillets such as cod, tilapia, or halibut are gently simmered in a robust, tangy tomato-garlic sauce infused with olive oil, fresh parsley, and a hint of lemon juice for refreshing brightness. Cherry tomatoes lend their natural sweetness, while a touch of optional red chili flakes adds a subtle kick of heat. This one-pan dish comes together in just 30 minutes, making it an ideal choice for busy weeknights or an elegant meal to impress guests. Serve it with fluffy rice, crusty bread, or steamed vegetables to soak up the zesty sauce. A satisfying, gluten-free recipe packed with bold flavors and wholesome ingredients!
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Recipe Information
Ingredients
- 4 fillets white fish fillets (e.g., cod, tilapia, or halibut)
- 2 tablespoons olive oil
- 4 cloves fresh garlic cloves, minced
- 2 cups cherry tomatoes, halved
- 2 tablespoons tomato paste
- 2 tablespoons lemon juice
- 0.5 teaspoons red chili flakes (optional, for spice)
- 2 tablespoons fresh parsley, chopped (plus extra for garnish)
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 0.5 cups water or fish stock
Instructions
Pat the fish fillets dry with a paper towel and season both sides with salt and black pepper. Set aside.
Heat the olive oil in a large skillet or sauté pan over medium heat.
Add the minced garlic and cook for 30 seconds to 1 minute, stirring frequently, until fragrant but not browned.
Stir in the cherry tomatoes and cook for 3-4 minutes, allowing them to soften slightly and release their juices.
Add the tomato paste and mix well, cooking for another 1-2 minutes to incorporate the flavors.
Pour in the water or fish stock, and add the lemon juice, red chili flakes (if using), and parsley. Stir to combine.
Bring the sauce to a gentle simmer, then reduce the heat to low.
Nestle the fish fillets into the sauce, spooning some of the sauce over the top of each piece.
Cover the skillet with a lid and let the fish cook for 7-10 minutes, depending on the thickness of the fillets, until the fish is opaque and flakes easily with a fork.
Taste the sauce and adjust seasonings with additional salt or pepper if needed.
Serve the Zesty Tomato Garlic Fish immediately, garnished with extra chopped parsley, alongside rice, crusty bread, or a side of steamed vegetables.
Nutrition Facts
Calories |
210 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 568 mg | 25% | |
| Total Carbohydrate | 9.5 g | 3% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 5.3 g | ||
| Protein | 26.0 g | 52% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 55 mg | 4% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 804 mg | 17% | |
*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.
