Fish fillet with tomatoes

Fish Fillets with Tomatoes: A Delicious and Flavorful Recipe

Total cooking time: 45 minutes
Preparation time: 15 minutes
Cooking time: 30 minutes
Number of servings: 3

Welcome to the savory world of fish dishes! Today we are going to prepare a fish fillet with tomatoes, a simple but flavorful dish that will delight your taste buds. This dish is not only tasty but also healthy, given the benefits of fish and fresh vegetables.

The history of this dish goes back to the tradition of Mediterranean cooking, where fresh fish is combined with vegetables every day, and the flavors intertwine to create a feast of aromas. Let's see together how we can bring this wonderful recipe to your table!

Ingredients needed:
- 650-700 g fish fillets (preferably cod, sea bream or trout)
- 600 g fresh tomatoes (sliced in rounds with the skin on)
- 1 sweet pepper (cut into rounds)
- ½ chili pepper (sliced in rounds, optional for a hint of spice)
- ½ bunch fresh parsley (finely chopped)
- 8-9 cloves garlic (thinly sliced)
- Fresh or dried green basil (to taste)
- 1 lemon (juice)
- Salt and pepper to taste
- 3-4 tablespoons olive oil

Step by step instructions:

1. Tray preparation: Preheat the oven to 180°C. Take a baking tray and grease it with 2-3 tablespoons of olive oil. This step will not only prevent the ingredients from sticking together, but will also add a delicate flavor to the dish.

2. Vegetable layer: Place half the amount of tomatoes on the bottom of the tray. They will form a flavorful bed for the fish. Fresh tomatoes not only taste delicious, they are also high in vitamins such as vitamin C and lycopene, a powerful antioxidant.

3. Adding the peppers: Put in the sweet pepper slices and, if you want a hint of spice, add the chili pepper slices too. This will provide a nice contrast to the sweetness of the tomatoes.

4. Garlic and herbs: Sprinkle garlic slices over the vegetables. Garlic not only adds flavor but also health benefits as it is known as a natural antibiotic. Then sprinkle parsley and basil, herbs that will intensify the flavor.

5. Baking the vegetables: Place the tray in the preheated oven for about 10 minutes. This is when the vegetables will start to soften and release their flavorful juices.

6. Preparing the fish: In the meantime, clean the fish fillet of any bones and dry gently with a paper towel. Sprrinkle salt and pepper on both sides of the fillet. This step is essential to give the fish a savory taste.

7. Adding the fish: After the 10 minutes, remove the pan from the oven and place the fish fillet on top of the vegetables. Cover with the remaining tomatoes and sprinkle with salt and pepper.

8. Cook the fish: Drizzle everything with the lemon juice, which will add freshness to the dish. Return the tray to the oven and bake for 25 minutes. The fish will be cooked to perfection and the vegetables will turn into a delicious sauce.

9. Serving: When ready, remove the tray from the oven and let the dish rest for a few minutes. It can be served hot with baked potatoes, mashed potatoes or a fresh salad. The combination of textures and flavors will delight everyone!

Useful tips:
- Choose fresh fish, preferably from a reliable supplier. Quality fish will make all the difference in the final taste.
- If you want to add a dash of extra flavor, you can add a few black olives or capers to the vegetable mixture.
- Experiment with different aromatic herbs, such as oregano or thyme, to give a personalized touch to the recipe.

Nutrition facts:
This recipe is not only delicious, but also nutritious. Fish is an excellent source of quality, omega-3 protein, essential for heart health. Tomatoes are rich in vitamins and minerals and low in calories. One portion contains about 350-400 calories, depending on the type of fish chosen and the amount of oil used.

Frequently asked questions:
- Can I use frozen fish? Yes, but be sure to defrost it completely and dry it before use.
- What type of lemon is best for this recipe? Fresh lemons are always best, but you can also use bottled lemon juice in an emergency.
- How can I adapt the recipe for people with allergies? Make sure you check all the ingredients and replace them with suitable alternatives, for example, you can use tofu or vegetables for a vegetarian version.

I hope this fish fillet recipe with tomatoes will inspire you and bring you joy in the kitchen. I'd love to hear about your variations and how the dish turned out! You can pair this dish with a dry white wine or fresh lemonade for a perfect meal. Happy cooking!