5.0 from 6 votes
Italian Fish in Tomato Sauce
Italian fish in Tomato Sauce Recipe. The best white fish meal that tastes amazing! Serve as-is or with zucchini noodles.
Prep Time
3 mins
Cook Time
3 mins
Total Time
18 mins
Servings: 4
Calories: 230 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 3-4 skinless white fish fillets (grouper, cod, monkfish, halibut)
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 1 shallot, peeled and finely chopped
- 28 ounces crushed tomatoes (1 can)
- 1/2 cup roughly chopped basil
- 1 teaspoon honey
- salt and pepper
Instructions
- Place a large skillet over medium heat. Add the oil. Salt and pepper the fish fillets on both sides. Once the oil is hot, sear the fish fillets until cooked through. For thin fillets like grouper, cook 2 minutes per side. For thicker fillets like cod, cook 4 minutes per side. Remove from the skillet and set aside.
- Add the garlic and shallots to the skillet. Saute for 2-3 minutes to soften. Then add in the crushed tomatoes and honey. Stir and simmer for 5 minutes. Taste, and salt and pepper as needed.
- Stir in the fresh basil and add the fish fillets back to the skillet. Simmer another 1-2 minutes to reheat the fish. Serve warm as-is or with a side of raw zucchini noodles.
Cup of Yum
Notes
- NOTE: During tomato season, make this recipe with fresh tomatoes! Cut an X in the top of 10-12 fresh Roma tomatoes. Blanch them in boiling water for 1 minute. Peel off the skins and chop the tomatoes. Then substitute the fresh chopped tomatoes for the can of crushed tomatoes.
Nutrition Information
Serving
8ounces
Calories
230kcal
(12%)
Carbohydrates
17g
(6%)
Protein
29g
(58%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Cholesterol
63mg
(21%)
Sodium
329mg
(14%)
Potassium
1005mg
(29%)
Fiber
3g
(12%)
Sugar
10g
(20%)
Vitamin A
585IU
(12%)
Vitamin C
20mg
(22%)
Calcium
90mg
(9%)
Iron
3.5mg
(19%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 230
% Daily Value*
| Serving | 8ounces | |
| Calories | 230kcal | 12% |
| Carbohydrates | 17g | 6% |
| Protein | 29g | 58% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 63mg | 21% |
| Sodium | 329mg | 14% |
| Potassium | 1005mg | 21% |
| Fiber | 3g | 12% |
| Sugar | 10g | 20% |
| Vitamin A | 585IU | 12% |
| Vitamin C | 20mg | 22% |
| Calcium | 90mg | 9% |
| Iron | 3.5mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet.