Description
Tender white fish fillets gently simmered in a rich, garlicky tomato sauce with herbs. This comforting and flavorful dish comes together in one pan and delivers vibrant Mediterranean-inspired taste in every bite.
Ingredients
Scale
- 4 white fish fillets (about 6 ounces each, firm varieties like cod or halibut)
- 2 tablespoons olive oil
- 4 garlic cloves, thinly sliced
- 1 medium onion, finely chopped
- 1 can (28 ounces) crushed tomatoes
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 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 chopped onion for 3 to 4 minutes until soft. Stir in the sliced garlic and cook for 30 seconds until fragrant.
- Stir in crushed tomatoes, tomato paste, oregano, salt, black pepper, and water or broth. Let the sauce simmer for 8 to 10 minutes until slightly thickened.
- Gently place the fish fillets into the simmering sauce in a single layer. Spoon some sauce over the top of each piece.
- Cover and simmer gently for 10 to 12 minutes, or until the fish flakes easily with a fork.
- Sprinkle fresh parsley over the top and taste for seasoning, adjusting salt if needed.
- Serve hot with rice, crusty bread, or steamed vegetables, spooning extra sauce over each portion.
Notes
- Keep the heat at a gentle simmer to prevent the fish from becoming tough.
- Pat the fish dry before adding it to the pan for better texture.
- A squeeze of fresh lemon juice before serving brightens the flavors.
- Leftovers taste even better the next day as the sauce deepens in flavor.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 320
- Sugar: 8g
- Sodium: 620mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 70mg
Keywords: fish in tomato sauce, Mediterranean fish, white fish recipe, stovetop fish, healthy fish dinner