Mediterranean Fish in Tomato Sauce

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5 from 15 votes

Mediterranean Fish in Tomato Sauce features thin, lean white fish fillets gently simmered atop a bed of roasted red bell peppers, garlic, and fresh cilantro or parsley, infused with a spicy tomato paste sauce. The sauce combines paprika, cayenne, red pepper flakes, and a touch of sweetness to balance acidity. This method yields tender, flaky fish enriched with layered herbal and pepper flavors.

Prep Time

5 mins

Cook Time

30 mins

Total Time

35 mins

Servings: 4 servings

Calories: 212 kcal

Course: Main Course

Cuisine: Mediterranean

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

Cup of Yum

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

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%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 212

% 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.