Baked fish with tomato sauce

Baked Fish with Tomato Sauce

Baked fish with tomato sauce is a simple and delicious recipe, perfect for a quick and healthy dinner. This recipe is not only easy to prepare but also full of flavor, making it ideal for any occasion. Over time, baked fish dishes have been appreciated for their delicate texture and for how they absorb the flavors of the ingredients they are cooked with. I invite you to discover how to prepare this tasty dish step by step!

Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Servings: 4

Ingredients:
- 4 fillets of cod or pangasius
- 6 ripe tomatoes
- 4 cloves of garlic
- 2 large onions
- Salt and pepper, to taste
- Fresh or dried basil, to preference
- Oregano, to taste
- 2-3 tablespoons of olive oil
- 100 ml water

Preparation:

1. Wash the fish fillets under cold running water, then dry them with a paper towel. This step is essential to achieve a nice crust and to prevent the fish from sticking to the baking dish.

2. Season the fillets with salt and pepper on both sides, ensuring the flavors are evenly distributed. This will enhance the fish's taste during baking.

3. Preheat the oven to 180°C. While the oven is heating, you can start preparing the sauce.

4. Chop the onions finely and sauté them in a deep pan with olive oil over medium heat. Stir occasionally until the onion becomes translucent, about 5-6 minutes. This step will add natural sweetness to the sauce.

5. Meanwhile, chop the tomatoes into cubes. If you prefer a smoother sauce, you can use a blender to make a paste, but the diced tomatoes will add texture.

6. Add the chopped tomatoes and crushed garlic to the pan. The garlic should be fresh to add an intense flavor, but you can adjust the amount to your taste. Cook the mixture for 5 minutes, stirring frequently until the tomatoes begin to break down.

7. Add the basil and oregano, along with 100 ml of water. Let the sauce simmer for another 5 minutes, so the flavors can blend and concentrate.

8. Pour the tomato sauce evenly over the fish fillets placed in a baking dish. Make sure the fish is completely covered by the sauce to absorb the flavors well.

9. Place the dish in the oven and bake for 30 minutes, or until the fish is cooked through and flakes easily with a fork. Check occasionally to ensure the sauce does not dry out. If necessary, you can add a little more water.

10. When the fish is ready, remove the dish from the oven and let it rest for a few minutes before serving. This will allow the juices to redistribute and keep the fish moist.

Serving suggestions:
Serve this delicious baked fish alongside boiled potatoes or a fresh vegetable salad. The potatoes can be boiled or baked with a little olive oil, salt, and various spices to enhance their flavor. Additionally, a slice of lemon can add a touch of freshness and acidity, balancing the rich taste of the sauce.

Helpful tips:
- You can substitute the cod or pangasius fillets with other types of white fish, such as bass or sea bream, depending on your preferences.
- If you like a spicier sauce, add a little chopped chili pepper or red pepper flakes to the tomato sauce.
- For an even more intense flavor, you can add olives or capers to the sauce.

Nutritional benefits:
This recipe is rich in quality protein, thanks to the fish, and also contains a significant amount of vitamins and antioxidants from tomatoes, onions, and garlic. Tomatoes are an excellent source of lycopene, a powerful antioxidant that helps protect the body.

Calories:
A serving of baked fish with tomato sauce contains approximately 250-300 calories, depending on the type of fish chosen and the amount of oil used. It is a healthy and filling option, perfect for those looking to stay fit.

Frequently asked questions:
1. Can I use frozen fish?
Yes, you can use frozen fish. Make sure to completely thaw it before cooking to achieve an even result.

2. Can I prepare the sauce in advance?
Yes, you can prepare the tomato sauce a day ahead and store it in the refrigerator. When you’re ready to cook the fish, pour the sauce over it and bake.

3. What other vegetables can I add to the sauce?
You can add zucchini, eggplant, or bell peppers for a sauce richer in vegetables and nutrients.

Finish your meal on a fresh note by serving a light dessert, such as a fruit salad or Greek yogurt with honey and nuts. This combination of flavors will make your dinner a true celebration of tastes. I encourage you to try this baked fish with tomato sauce recipe and impress your family with your culinary skills!