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4-Ingredient Baked Fish with Tomato Basil Sauce

You only need 4 ingredients, one dish, and about 10 minutes to prepare a delicious seafood supper! This Baked Fish with Tomato Basil Sauce is a healthy dinner that’s full of nutritious, clean eating ingredients for an easy and low calorie weeknight meal!

Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 people
Calories: 163 kcal
Course: Dinner
Cuisine: Italian , American

Ingredients

  • 1 ¼ - 1 ½ lbs. cod or halibut fillets
  • 1 (28 ounce) can diced tomatoes (do not drain)
  • 2 tablespoons freshly squeezed lemon juice
  • ½ cup packed, chopped fresh basil leaves divided
  • salt and pepper to taste

Instructions

    Cup of Yum
  1. Preheat oven to 400 degrees F. Spray a large baking dish with cooking spray.
  2. Pat fillets dry and place fish in dish (skin-side down, if there is skin on them). Pour tomatoes into dish and spread around the fish. Sprinkle with half of the basil and drizzle with lemon juice.
  3. Season entire dish with salt and pepper, to taste.
  4. Bake, uncovered, until fish is opaque and cooked through (about 15 minutes).
  5. Sprinkle with remaining basil and serve immediately.

Notes

  • This fish pairs perfectly with some crusty bread for dipping in the sauce, or with pasta or rice.
  • Cooking just for Two? Use a 15-ounce can of tomatoes and only 3/4 lb. fish fillets. Bake in a small (about 1-quart) baking dish. The rest of the cooking instructions remain the same.

Nutrition Information

Calories 163kcal (8%) Carbohydrates 7.9g (3%) Protein 23.1g (46%) Fat 0.5g (1%) Cholesterol 75mg (25%) Sodium 400mg (17%) Fiber 2.4g (10%) Sugar 5.4g (11%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 163

% Daily Value*

Calories 163kcal 8%
Carbohydrates 7.9g 3%
Protein 23.1g 46%
Fat 0.5g 1%
Cholesterol 75mg 25%
Sodium 400mg 17%
Fiber 2.4g 10%
Sugar 5.4g 11%

* Percent Daily Values are based on a 2,000 calorie diet.