Fish with tomatoes and orange sauce

Baked fish with tomato and orange sauce – a delicious and flavorful recipe

If you are looking for a quick and delicious recipe that will impress your family or friends, you have come to the right place! Baked fish with tomato and orange sauce is a perfect choice for a healthy dinner, full of flavors. This recipe is not only easy to make, but also an excellent way to bring a special dish to your table, with a mix of ingredients that complement each other perfectly.

Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Number of servings: 2

History of the recipe

Fish has been a staple food in many cultures throughout history, often cooked in simple and delicious ways to highlight its natural flavor. Combining fish with citrus and tomatoes is an ancient tradition that enhances the delicate taste of fish and adds a touch of freshness. This recipe blends Mediterranean and Asian influences, thanks to the spices used, offering a complex and refined flavor.

Ingredients:

- 2 pieces of fish (preferably white fish fillets, such as cod or sea bream)
- 1 bunch of fresh parsley
- 50 ml extra virgin olive oil
- Zest and juice of ½ lemon
- Zest and juice of 1 orange
- 150 g cherry tomatoes (or regular tomatoes, chopped)
- 1 small onion, sliced
- 2 tablespoons capers, drained
- Salt and pepper, to taste
- ½ teaspoon THAI spices (a spice mix that will add an exotic touch)
- Herbs of your choice (optional, I recommend sage leaves)

Preparation:

1. Prepare the fish: Start by seasoning the fish fillets with salt, pepper, and THAI spices. This mix will give the fish an intense aroma and unmistakable taste. After seasoning, lightly dust it with flour to achieve a crispy crust when frying.

2. Fry the fish: In a deep skillet, heat the olive oil to the right temperature, so that it is hot but not smoking. Add the fish fillets and fry them for about 1 minute on each side, until they turn golden and crispy. Then, remove them to a plate and set aside.

3. Sauté the vegetables: In the same skillet, with the remaining oil, add the onion slices. Sauté them for 3-4 minutes, until they become translucent. Add the juice and zest of the lemon and orange. If the tomatoes are too acidic, you can add a teaspoon of sugar to balance the taste.

4. Add the tomatoes and capers: After the onion has softened, add the halved cherry tomatoes and capers. Stir everything and let it simmer on low heat for 2-3 minutes, until the tomatoes start to break down and form a delicious sauce.

5. Prepare for the oven: In a heat-resistant dish, carefully place the fried fish fillets. Pour the tomato and citrus sauce over the fish, making sure it is well covered. Now is the time to add the herbs if you choose to use them.

6. Bake: Preheat the oven to 180°C (350°F) and place the dish with the fish inside for about 30 minutes. This time will allow the flavors to combine and the fish to cook evenly, retaining its juiciness.

7. Serving: After the fish is ready, remove the dish from the oven and let it rest for a few minutes. Serve the dish on plates alongside wedges of boiled potatoes or rice with sauce on top. A side of steamed vegetables would perfectly complete the meal.

Practical tip: If you want to add a touch of freshness, you can sprinkle chopped fresh parsley on top before serving.

Nutritional benefits: This recipe is rich in omega-3 fatty acids due to the fish, which supports heart health. The citrus fruits provide a significant amount of vitamin C, which helps strengthen the immune system. Additionally, tomatoes are an excellent source of lycopene, a powerful antioxidant.

Frequently asked questions:

1. What type of fish can I use? You can use white fish fillets, such as cod, sea bream, or tilapia.
2. Can I substitute the capers? Yes, if you don’t like capers, you can omit them or replace them with chopped green olives.
3. How can I vary the sauce? You can add fresh dill or other herbs to change the flavor profile of the sauce.

Delicious pairings: This baked fish pairs perfectly with a glass of dry white wine or a refreshing lemonade. You can also enjoy it alongside a green salad with lemon dressing for a complete and balanced meal.

In conclusion, this baked fish recipe with tomato and orange sauce is not only easy to prepare but also an excellent way to introduce fish into your daily diet. With a combination of flavors and textures, it will surely become a favorite in your home. Do not hesitate to experiment with different ingredients and put your personal touch on this recipe! Bon appétit!