Servings
Font
Back
5.0 from 6 votes

One Pan Oven Baked Fish and Tomatoes

This oven baked fish only takes one pan to make and is loaded with flavor from the fresh herb sauce.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 2
Calories: 543 kcal
Course: Main Course

Ingredients

  • 2 cups Baby tomatoes
  • 4 garlic cloves
  • 2 shallots, sliced thin
  • 1 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp olive oil
  • 1 large (or 2 small) filets fresh trout
Basil-cilantro herb sauce
  • 1/4 cup packed fresh basil
  • 1/4 cup packed fresh cilantro
  • zest from one lemon
  • 1/2 cup olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • garnishes: fresh basil, lemon wedges

Instructions

    Cup of Yum
  1. Preheat the oven to 400F.
  2. To a parchment-line baking sheet or baking dish add baby tomatoes, olive oil, garlic cloves, shallots, salt and pepper. Toss together and roast for 15-20 minutes until tomatoes are starting to soften/burst.
  3. Remove the baking dish from the oven and add the trout filet(s) to the pan. Season generously with salt and pepper.
  4. Put the baking sheet back in the oven and bake an additional 8-12 minutes or until fish flakes easily with a fork.
  5. While the trout is cooking, make the herb sauce by using a mortar and pestle and muddling all of the ingredients together until combined. Set aside. (If you don't have a mortar and pestle, you can blend the herb sauce ingredients with a blender, hand blender or food processor until combined).
  6. Once the trout is done, remove each piece to a plate. Then, squish the garlic cloves in the pan and mix with the tomatoes, sprinkle in a handful of fresh basil. Then serve each piece of salmon topped with the roasted tomatoes and drizzle of herb oil.

Notes

  • You can easily swap out the trout for salmon filets and it will be just as delicious.
  • If you don't like cilantro, substitute with more basil in the herb sauce.

Nutrition Information

Calories 543kcal (27%) Carbohydrates 10.6g (4%) Protein 25.4g (51%) Fat 46.3g (71%) Saturated Fat 6.9g (35%) Polyunsaturated Fat 6.1g Monounsaturated Fat 31.3g Cholesterol 66.9mg (22%) Sodium 1499.6mg (62%) Fiber 2.9g (12%) Sugar 4.9g (10%)

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 543

% Daily Value*

Calories 543kcal 27%
Carbohydrates 10.6g 4%
Protein 25.4g 51%
Fat 46.3g 71%
Saturated Fat 6.9g 35%
Polyunsaturated Fat 6.1g 36%
Monounsaturated Fat 31.3g 157%
Cholesterol 66.9mg 22%
Sodium 1499.6mg 62%
Fiber 2.9g 12%
Sugar 4.9g 10%

* Percent Daily Values are based on a 2,000 calorie diet.