0 from 24 votes
Italian Oven Baked Fish Marinara
Italian baked fish marinara is made with fresh fish filets baked in a flavorful marinara sauce enriched with fresh tomatoes, olive oil and herbs.
Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 4 servings
Calories: 139 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 4 thick fish fillet (½-1 inch thick) (I used halibut, frozen fish can be used, de-frost and towel dry before baking)
- 10-14 small roma tomatoes (seeded and cut into small pieces
- ¾ teaspoon oregano
- ¾ teaspoon basil
- ¼ teaspoon salt
- 1-2 dashes hot pepper flakes if desired
- ¼ cup chopped fresh Italian parsley 7 grams
- 3½ tablespoons olive oil (divided)
Instructions
- Pre-heat oven to 350F (180C).
- In a medium bowl add, cut up seeded tomatoes, oregano, basil, salt, hot pepper flakes, Italian parsley and 2½ tablespoons olive oil. Mix gently to combine.
- Line a medium to large baking pan with a large enough piece of parchment paper (large enough to fold over the fish), line fish fillet (they can be touching) top fish with tomato mixture, drizzle with 1 tablespoon (15 grams) olive oil and fold the parchment paper to cover the fish.
- Bake in the oven for approximately 15-20 minutes. Uncover and drain excess water, raise heat to 400F (200C) and continue to bake for another 5 minutes. Remove from oven and serve immediately. Enjoy!
Cup of Yum
Notes
- Fish is cooked when the internal temperature reached is 140-145 degrees.
- Baked fish marinara can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave until warmed through. I recommended covering it while reheating to avoid splatter from the tomato sauce!
Nutrition Information
Calories
139kcal
(7%)
Carbohydrates
6g
(2%)
Protein
1g
(2%)
Fat
12g
(18%)
Saturated Fat
1g
(5%)
Sodium
156mg
(7%)
Potassium
388mg
(11%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
1605IU
(32%)
Vitamin C
26.2mg
(29%)
Calcium
27mg
(3%)
Iron
0.8mg
(4%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 139
% Daily Value*
| Calories | 139kcal | 7% |
| Carbohydrates | 6g | 2% |
| Protein | 1g | 2% |
| Fat | 12g | 18% |
| Saturated Fat | 1g | 5% |
| Sodium | 156mg | 7% |
| Potassium | 388mg | 8% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 1605IU | 32% |
| Vitamin C | 26.2mg | 29% |
| Calcium | 27mg | 3% |
| Iron | 0.8mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.