Description
Tender white fish gently simmered in a rich tomato sauce with garlic, onion, and fresh parsley. This comforting and flavorful dish comes together in just 30 minutes and pairs beautifully with rice or crusty bread.
Ingredients
Scale
- 4 white fish fillets, about 600 grams total, firm and skinless
- 2 tablespoons olive oil
- 1 medium onion, finely sliced
- 3 cloves garlic, minced
- 400 grams canned crushed tomatoes
- 1 tablespoon tomato paste
- 1 teaspoon paprika
- 1 teaspoon salt, or to taste
- 1/2 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1/2 cup water or vegetable broth
Instructions
- Place a large skillet over medium heat and allow it to warm gently.
- Add olive oil, then sauté the sliced onion for about 4 minutes until soft. Stir in the minced garlic and cook for 30 seconds until fragrant.
- Stir in crushed tomatoes, tomato paste, paprika, salt, black pepper, and water or broth. Let the sauce simmer for 5 to 7 minutes until slightly thickened.
- Nestle the fish fillets into the simmering sauce, spooning some sauce over the top.
- Cover and cook for 8 to 10 minutes, depending on thickness, until the fish flakes easily with a fork.
- Sprinkle freshly chopped parsley over the top and let it rest for 2 minutes before serving.
- Spoon extra sauce over each portion and serve warm.
Notes
- Choose firm white fish like cod, haddock, or tilapia for best texture.
- Do not overcook the fish to keep it moist and tender.
- The sauce can be made ahead and reheated before adding fresh fish.
- Add a squeeze of lemon before serving for extra brightness.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 280
- Sugar: 6g
- Sodium: 620mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 70mg
Keywords: fish in tomato sauce, Mediterranean fish, stovetop fish recipe, easy seafood dinner, healthy fish recipe