White Fish in Tomato Sauce
User Reviews
4.8
51 reviews
Excellent
-
Prep Time
10 mins
-
Total Time
40 mins
-
Servings
4 servings
-
Calories
273 kcal
-
Cuisine
Romanian
White Fish in Tomato Sauce
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This white fish in tomato sauce recipe is a quick one-pan recipe that is easy to make and is full of flavor.
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Ingredients
- 1 medium onion about 3.5 oz/ 100 g
- 3 large garlic cloves
- 1 green bell pepper
- 2 tablespoons oil
- 2 cans chopped tomatoes 400 g/ 14 oz each
- 2 tablespoons tomato paste
- 1 teaspoon sugar
- ½ teaspoon fine sea salt
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon balsamic vinegar up to 1 tsp, to taste
- 4 White fish fillets 125 g-140g / 4.5 – 5 oz each, Notes 1, 2
- 2 tablespoons parsley
Instructions
- Chop the onions and the garlic cloves finely. Chop the pepper into small cubes.1 medium onion + 3 large garlic cloves + 1 green bell pepper
- Saute vegetables: Heat the oil in the pan. Cook the onions, bell peppers, and a pinch of salt until softer, about 10 minutes. If necessary, add a small splash of water after about 5 minutes to help the onion soften. Add the garlic and stir for another minute.2 tablespoons oil
- Add chopped tomatoes and their juices. Add tomato paste, sugar, some fine sea salt, and pepper. Stir well.2 cans chopped tomatoes + 2 tablespoons tomato paste + 1 teaspoon sugar + ½ teaspoon fine sea salt + ½ teaspoon fine sea salt + ¼ teaspoon freshly ground black pepper
- Cook the tomato sauce for 20 minutes or until the peppers and onions are very soft. Adjust the taste with balsamic vinegar, salt, and pepper.½ teaspoon balsamic vinegar
- Add white fish: Place the fish fillets in the pan, spoon a little tomato sauce over them, and let them simmer gently for about 5 minutes or longer, depending on their thickness. You should be able to flake the fillets easily. However, don't overcook them (Note 3). 4 white fish fillets
- Sprinkle with chopped parsley and serve immediately with mashed potatoes. 2 tablespoons parsley
Notes
- White fish: Pollock, cod, sea bass, hake, sole, halibut, tilapia, flounder, or pangasius. The cooking time will remain roughly the same if the fillets are not very thick.
Fresh white fish is great, but frozen fish works well in this recipe, too, even better than in recipes that require searing the fish in the pan. Since frozen fish can be watery, pat it dry between paper towels for 15 minutes before cooking.
- If your fillets are thicker (for instance, the middle pieces of cod fillets), they might need an extra couple of minutes of cooking time. The width of the fillets doesn’t affect the cooking time as much as the thickness does.
- It's preferable to slightly undercook the fish because it will keep cooking as you bring it to the table. Overcooking can result in dry fish, so make sure not to leave it in the pan for an excessive amount of time.
Nutrition Information
Show Details
Serving
1/4 of the dish
Calories
273kcal
(14%)
Carbohydrates
14g
(5%)
Protein
35g
(70%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
7g
Cholesterol
129mg
(43%)
Sodium
434mg
(18%)
Fiber
3g
(12%)
Sugar
7g
(14%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 273 kcal
% Daily Value*
| Serving | 1/4 of the dish | |
| Calories | 273kcal | 14% |
| Carbohydrates | 14g | 5% |
| Protein | 35g | 70% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 7g | 41% |
| Cholesterol | 129mg | 43% |
| Sodium | 434mg | 18% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
51 reviews
Excellent
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