Fan over the oven

Baked Fish with Tomato and Garlic Sauce – Simple and Delicious Recipe

Preparation time: 15 minutes
Cooking time: 35 minutes
Total time: 50 minutes
Number of servings: 4

There are moments when we want to indulge in a tasty, healthy dish that is, most importantly, easy to prepare. This baked fish recipe with tomato and garlic sauce is perfect for those days when we want to treat ourselves to a special lunch or dinner without spending too much time in the kitchen. Not only is it quick, but it's also full of flavors, and the combination of ingredients will remind you of traditional meals rich in taste.

Recipe History

Baked fish is a beloved recipe in many cultures, having deep roots in the culinary traditions of communities living near water. Whether it's fresh fish caught from the seas or rivers, this dish has always been appreciated for its refined taste and nutritional benefits. The combination with tomato and garlic sauces adds not only flavor but also a touch of freshness, transforming an ordinary meal into an unforgettable culinary experience.

Ingredients

- 2 large onions, julienned
- Olive oil or sunflower oil (for sautéing the onions)
- 3 large garlic cloves, crushed (or green garlic, if preferred)
- 1 bay leaf
- Salt and pepper, to taste
- 1 teaspoon paprika (spicy or sweet, depending on preference)
- A pinch of dried rosemary (optional)
- 1 kg of cleaned fish (preferably fillets of white fish or whole fish like sea bream, perch, or carp)
- 2 medium tomatoes, diced
- 1 tablespoon of canned tomato puree
- 200 ml of water or white wine

Step-by-step preparation

1. Preheat the oven: Start by preheating the oven to 180°C. It's important that the temperature is constant to achieve even baking of the fish.

2. Sauté the onion: In a large skillet, add a few tablespoons of oil and heat it over medium heat. Add the julienned onion and sauté for 5-7 minutes, stirring frequently, until it becomes translucent and soft. This will add a savory base to the sauce.

3. Add the garlic: Once the onion is ready, add the crushed garlic and bay leaf. Let everything sauté for another minute, stirring constantly to avoid burning the garlic.

4. Incorporate the tomatoes: Add the diced fresh tomatoes, paprika, salt, pepper, and rosemary. Mix well and let the sauce simmer for 3-4 minutes, then add the tomato puree and 200 ml of water or white wine. Cook the mixture on low heat for about 10 minutes, covering with a lid. If you notice that the sauce is sticking, add a little water.

5. Place the fish: Once the sauce is ready, remove it from the heat and place the cleaned fish on top of it in the skillet. Make sure the fish is well covered with sauce, but do not completely hide it. This trick will allow the fish to absorb the delicious flavors of the sauce.

6. Bake the fish: Transfer the skillet to the preheated oven and bake for 25 minutes. Do not cover with aluminum foil, as we want the sauce to evaporate a bit, concentrating the flavors.

7. Serving: After the fish is cooked, remove it from the oven and let it rest for a few minutes. Serve it warm, alongside hearty polenta, rice, or fresh bread, to savor every drop of the rich sauce. A fresh vegetable salad will perfectly complement the meal.

Tips and useful advice

- Choose fresh fish: Buy quality, fresh fish for the best results. Make sure it has a pleasant smell, and the flesh is firm and moist.
- Varieties of fish: You can experiment with different types of fish, such as tuna, salmon, or white fish fillets. Each will offer a different texture and taste.
- Add vegetables: You can enrich the sauce by adding additional vegetables, such as bell peppers, zucchini, or olives, for a touch of freshness and interesting texture.
- White wine: If you choose to use white wine, make sure it is a quality one that you would enjoy drinking. The flavors will intensify and enrich the sauce.

Nutritional benefits

Fish is an excellent source of protein, omega-3 fatty acids, vitamins, and essential minerals. It contributes to heart health, improves cognitive function, and reduces inflammation. The tomato sauce provides antioxidants, especially lycopene, which has a protective role against certain diseases.

Pairings and serving suggestions

This baked fish pairs perfectly with a glass of dry white wine or fresh lemonade. A green salad with lemon dressing will add a pleasant acidity, while mashed potatoes or rice will absorb the delicious sauce, turning every bite into a true delight.

Frequently asked questions

- Can I use frozen fish? Yes, but make sure it is well thawed and drained before use to avoid diluting the sauce.
- How can I make the sauce spicier? Add a few slices of chili pepper or a dash of cayenne to the sauce for extra heat.
- What other side dishes can I use? Besides polenta and rice, you can serve the fish with baked potatoes or sautéed vegetables.

Enjoy your meal and happy cooking! This baked fish recipe with tomato and garlic sauce will surely become one of your favorites for family or friend gatherings. Start your culinary adventure and enjoy every bite!