5 Ingredient Tuscan Baked Fish
User Reviews
4.5
-
Prep Time
5 mins
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Cook Time
25 mins
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Total Time
30 mins
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Servings
4
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Calories
401 kcal
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Course
Main Course
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Cuisine
American
5 Ingredient Tuscan Baked Fish
Description
This recipe begins by gently sautéing diced onion in olive oil until softened and lightly browned, which brings out natural sweetness. Adding diced tomatoes with herbs such as oregano and basil mixes in savory, aromatic flavors while capers provide a salty, tangy accent that complements the fish.
The combined sauce is reduced slightly before adding boneless, skinless white fish fillets like cod or tilapia. Baking the fish in this sauce ensures it cooks evenly and absorbs the surrounding flavors, resulting in moist, flaky fillets.
This dish can be served as a light main course that balances acidic tomato sauce with tender fish. Adjusting the seasoning with salt and pepper allows customization for taste. It requires few ingredients yet delivers a composed, satisfying meal focused on fresh flavors.
Ingredients
- 1 tbsp olive oil
- 1 onion diced
- 14.5 oz diced tomatoes or add your own herbs, with oregano and basil, canned
- 4 boneless skinless fish filets- cod, tilapia, or another flaky white fish- about 6-8g each
- 2 tbsp capers drained
- salt to taste
- black pepper to taste
Instructions
- Preheat oven to 375 degrees.
- In a large, oven proof pan, heat olive oil until shimmery on medium high.
- Add in diced onion, cook about 8 minutes, until soft and slightly browned.
- Add diced tomatoes, herbs (if you aren't using herbed diced tomatoes add some basil and oregano- about 2 tsp each), and capers.
- Sitr around and let reduce slightly, about five minutes.
- Add fish to pan.
- Pop in oven and bake about 15 minutes- until fish is flaky and white. This cooking time depends on the size of your filets and your oven- check after 8 minutes, and then again after 12.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 401 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 401kcal | 20% |
| Carbohydrates | 7g | 2% |
| Protein | 70g | 140% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 7g | 41% |
| Cholesterol | 228mg | 76% |
| Sodium | 558mg | 23% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.5
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