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Mediterranean Fish in Tomato Sauce

Recipe for Mediterranean fish in tomato sauce with garlic and peppers. Easy, healthy fish recipe - simmered. Make with any white fish.

Prep Time
5 mins
Cook Time
5 mins
Total Time
35 mins
Servings: 4 servings
Calories: 212 kcal
Course: Main Course
Cuisine: Mediterranean

Ingredients

  • 4 boneless thin, lean white fish fillets (sea bass, branzino, sea bream, flounder, or similar)
  • 1 1/2 cups hot water
  • 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 and pepper
  • 2 large roasted red bell peppers, peeled and sliced (see notes)
  • 2 handfuls fresh cilantro or parsley
  • 12 cloves garlic
  • Cauliflower couscous, regular couscous, rice, or mashed potatoes for serving - optional (see notes)

Instructions

    Cup of Yum
  1. 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).
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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

  • You will also need: Large saute pan with lid, whisk
  • How to Roast Peppers
  • Cauliflower Couscous Recipe
  • Olive Oil Mashed Potatoes
  • Notes: Serve with cauliflower couscous (link above), mashed potatoes (link above), or basmati rice to make this dish gluten free. Use mashed potatoes or cauliflower couscous if making for Passover. If you only have thicker white fish fillets on hand (like cod or halibut), consider halving the fillets lengthwise to make thinner fillets, which will soak in more flavor from the sauce during cooking. Leaving them thick will cause them to toughen up during the long cooking process. For this traditional Mediterranean cooking method, thin, lean fillets like the ones suggested in the ingredient list work best. Using sugar or honey helps to cut the acidity in the sauce and give it a touch of sweetness. If you are watching your carb intake, feel free to omit.
  • Notes

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 (24%) 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: 4servings

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.