Fish Fillets with Tomato Sauce
A simple yet flavorful dish featuring tender fish fillets cooked in a zesty and aromatic tomato sauce.
Nutrition
Calories: 290cal
Carbohydrate: 10g
Protein: 28g
Fat: 16g
Cholesterol: 75mg
Sodium: 650mg
Difficulty Level: easy
15 min Prep
25 min Cook
40 min Total
4 Servings
Ingredients
- 4 fish fillets (white fish like cod or tilapia)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 can (14 ounces) crushed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes
- 1 teaspoon sugar
- 2 tablespoons fresh parsley, chopped
Instructions
- Pat the fish fillets dry with paper towels to remove any excess moisture. Season both sides with salt and black pepper.
- In a large skillet, heat the olive oil over medium heat. Once hot, add the fish fillets. Cook for 3-4 minutes on each side until they are golden brown and cooked through. Remove the fish from the skillet and set aside on a plate.
- In the same skillet, add the onion and garlic. Sauté for about 2-3 minutes until the onion is translucent and fragrant.
- Pour in the crushed tomatoes and stir in the oregano, basil, red pepper flakes, and sugar. Let the sauce simmer gently over low heat for about 10-12 minutes, stirring occasionally. If the sauce thickens too much, add a tablespoon of water to reach the desired consistency.
- Return the fish fillets to the skillet, nestling them into the tomato sauce. Spoon some sauce over the fish to cover it. Cover the skillet with a lid and let it cook for an additional 5 minutes to allow the flavors to meld together.
- Before serving, sprinkle fresh parsley over the fish for a burst of fresh flavor. Serve the fish fillets hot, topped with the rich tomato sauce.
