🐟 Mediterranean Fish in Tomato Sauce
This rustic Mediterranean fish in tomato sauce is light, healthy, and packed with bold flavors like garlic, olive oil, tomatoes, herbs, and a touch of lemon. It’s a one-pan dish that feels elegant but is simple enough for weeknights.
🥄 Ingredients (Serves 4)
- 4 white fish fillets (cod, halibut, sea bass, or snapper)
- 2 tbsp olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 can (14–15 oz) crushed tomatoes or diced tomatoes
- ½ cup cherry tomatoes (optional)
- ¼ cup dry white wine (optional)
- ½ tsp dried oregano
- ½ tsp dried thyme
- ¼ tsp red pepper flakes (optional)
- Salt & black pepper, to taste
- 2 tbsp capers or sliced olives (optional)
- 2 tbsp fresh parsley or basil, chopped
- Juice of ½ lemon
👩🍳 Instructions
1️⃣ Season fish:
Pat fish dry and season both sides with salt and pepper.
2️⃣ Make sauce:
Heat olive oil in a large skillet over medium heat.
Add onion and cook 3–4 minutes until soft.
Add garlic and cook 30 seconds.
Stir in tomatoes, wine (if using), oregano, thyme, and red pepper flakes.
Simmer 8–10 minutes until slightly thickened.
3️⃣ Add fish:
Nestle fish fillets into the sauce. Spoon sauce over the top.
Cover and simmer gently for 8–12 minutes, depending on thickness, until fish flakes easily.
4️⃣ Finish:
Add capers or olives if using.
Squeeze fresh lemon juice over top and sprinkle with parsley or basil.
5️⃣ Serve:
Serve hot with crusty bread, rice, couscous, or roasted vegetables.
🌟 Tips for Best Flavor
- Use firm white fish so it holds together in sauce.
- Don’t overcook — fish should flake easily but remain moist.
- Add a pinch of sugar if tomatoes are too acidic.
- A drizzle of good olive oil before serving enhances flavor.
If you’d like, I can also provide:
- 🫒 Greek-style version with feta
- 🌶️ Spicy North African-style (with harissa)
- 🧄 Italian-style with anchovies
- 🥘 Baked Mediterranean fish version
Which variation would you like?
