Are you craving a flavorful and healthy meal that's ready in under 30 minutes? Look no further! This Tomato Sauce Fish recipe is a perfect example of delicious homemade cooking that doesn't require hours in the kitchen. It's one of those easy recipes that's perfect for a busy weeknight, yet impressive enough for a casual dinner party. This quick dinner idea is packed with fresh flavors and is a fantastic way to enjoy the goodness of fish. Get ready to elevate your weeknight dinners with this simple yet stunning dish!
Ingredients:
- 4 white fish fillets (cod, tilapia, or haddock work well)
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 (28-ounce) can crushed tomatoes
- 1/2 cup dry white wine (optional, can substitute with chicken broth)
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional, for a little heat)
- Salt and freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
- Lemon wedges (for serving)
Instructions:
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Prep the Fish: Pat the fish fillets dry with paper towels. Season both sides generously with salt and pepper.
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Sauté Aromatics: Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
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Build the Sauce: Pour in the crushed tomatoes, white wine (or broth), oregano, basil, and red pepper flakes (if using). Bring the sauce to a simmer, then reduce the heat to low and let it gently simmer for about 10 minutes, stirring occasionally. This allows the flavors to meld beautifully. Taste and adjust seasonings as needed.
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Cook the Fish: Gently place the fish fillets in the simmering tomato sauce. Make sure not to overcrowd the pan; you may need to cook in batches. Cover the skillet and cook for 5-7 minutes, or until the fish is cooked through and flakes easily with a fork. Cooking time will depend on the thickness of your fillets.
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Serve: Once the fish is cooked, garnish with fresh parsley and serve immediately with lemon wedges. The bright acidity of the lemon complements the rich tomato sauce perfectly.
Tips for the Best Tomato Sauce Fish:
- Don't overcook the fish: Overcooked fish is dry and tough. Cook it just until it's opaque and flakes easily.
- Use high-quality ingredients: The better the ingredients, the better the dish will taste. Opt for fresh herbs and good-quality canned tomatoes.
- Adjust the seasonings to your taste: Feel free to add more or less of any spice to suit your preferences.
- Add vegetables: Enhance this healthy meal further by adding other vegetables such as bell peppers, zucchini, or spinach to the sauce during the simmering stage.
Variations:
- Spicy Tomato Sauce Fish: Increase the amount of red pepper flakes or add a pinch of cayenne pepper for a spicier kick.
- Creamy Tomato Sauce Fish: Stir in a dollop of heavy cream or crème fraîche at the end of cooking for a richer, creamier sauce.
- Mediterranean Tomato Sauce Fish: Add olives, capers, and sun-dried tomatoes to the sauce for a Mediterranean twist.
Nutritional Information (per serving, approximate):
This information is based on using 4 oz of cod, and may vary depending on the specific ingredients used.
- Calories: Approximately 250-300
- Protein: Approximately 25-30g
- Fat: Approximately 10-15g
- Carbohydrates: Approximately 10-15g
This Tomato Sauce Fish recipe is a simple, healthy, and delicious meal that's perfect for any night of the week. It's a fantastic example of easy recipes that are both satisfying and flavorful. Enjoy!