Mediterranean Fish in Tomato Sauce
User Reviews
5
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Prep Time
5 mins
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Cook Time
30 mins
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Total Time
35 mins
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Servings
4 servings
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Calories
212 kcal
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Course
Main Course
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Cuisine
Mediterranean
Mediterranean Fish in Tomato Sauce
Description
This recipe uses thin white fish fillets such as sea bass, branzino, or sea bream to ensure delicate texture and even cooking. The fish rests on a fragrant bed of roasted and peeled red bell peppers, whole garlic cloves, and fresh cilantro or parsley, which gently infuse flavor as it simmers. The tomato sauce is prepared by whisking tomato paste with hot water, paprika, cayenne, optional sugar or honey, salt, and pepper.
The sauce is poured over the fish and brought to a medium simmer before reducing heat to gently cook under a vented cover. The fish cooks for about 15 minutes, becoming opaque and flaky while the sauce melds with the aromatics. Frequent basting keeps the fish moist and flavorful.
This dish pairs well with gluten-free sides like cauliflower couscous, mashed potatoes, or basmati rice, making it versatile for various dietary needs. Thinner fillets are recommended to avoid toughness and maximize sauce absorption.
Using sugar or honey offsets the tomato's acidity and rounds the sauce’s flavor. Roasted peppers and fresh herbs add brightness and sweetness complementing the spices’ warmth. A large covered sauté pan with a lid is essential for even simmering.
Ingredients
- 4 white fish fillet sea bass, branzino, sea bream, flounder, or similar, boneless, thin, lean
- 1 1/2 cups water hot
- 1/4 cup tomato paste
- 1/2 teaspoon paprika
- 1/2 teaspoon sugar or 1 tsp honey (optional)
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon red pepper flakes (adds a slight kick - if you're spice sensitive, feel free to omit)
- salt
- black pepper
- 2 red bell pepper see notes, large, roasted, peeled and sliced
- 2 handfuls cilantro or parsley
- 12 cloves garlic
- cauliflower couscous see notes, for serving - optional
- couscous
- rice
- mashed potatoes
Instructions
- If your fish is frozen, thaw it in the refrigerator overnight. Rinse your fish fillets with cool water and pat dry. In a small bowl or 2-cup measuring cup, whisk together hot water, tomato paste, paprika, sugar or honey (optional), cayenne and 3/4 tsp salt (if you're watching your salt intake you can cut it to 1/2 tsp or less, as needed).
- In a large saute pan, spread out the cilantro or parsley, roasted bell pepper slices, and garlic cloves to make an even "bed" for the fish fillets.
- Place the fish fillets on top of the bed of herbs, peppers and garlic. Sprinkle lightly with salt and pepper, then sprinkle evenly with the red pepper flakes.
- Pour the seasoned tomato paste liquid over the top of the fillets, coating each fillet with sauce. Turn on heat and bring the sauce to a medium simmer.
- Reduce heat to medium low, cover the saute pan, venting slightly, and let the fish simmer for about 15 minutes, basting every 3-4 minutes with sauce, until the fish is opaque and flaky.
- Remove the lid from the pan and turn up the heat to a higher simmer. Let the sauce simmer and reduce for about 5-7 more minutes, continuing to baste the fillets, until the sauce thickens a bit and the largest garlic cloves are soft.
- Serve fillets over couscous, cauliflower couscous, rice, mashed potatoes, or your favorite starch (use cauliflower, rice, or potatoes to make gluten free). Top the fish with sauce, garlic cloves, and sliced peppers. We usually serve it with a light spinach salad, roasted vegetables, or sautéed greens on the side.
Notes
- Use thin, lean white fish fillets (sea bass, branzino, sea bream, or similar) for tender results; thicker fillets may require halving lengthwise.
- Roasted, peeled, and sliced red bell peppers provide a sweet base beneath the fish and enhance flavor.
- Serve with gluten-free sides like cauliflower couscous, mashed potatoes, or basmati rice to complement the sauce and keep the meal balanced.
- Adding sugar or honey cuts the acidity of the tomato paste, but omitting is fine for lower carb preferences.
- Maintain a medium-low simmer and baste the fish every few minutes to keep it moist and ensure even cooking.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 212 kcal
% Daily Value*
| Calories | 212kcal | 11% |
| Carbohydrates | 10g | 3% |
| Protein | 36g | 72% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 85mg | 28% |
| Sodium | 230mg | 10% |
| Potassium | 841mg | 18% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 2410IU | 48% |
| Vitamin C | 82.3mg | 91% |
| Calcium | 46mg | 5% |
| Iron | 1.9mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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