Baked Fish With Tomato Sauce Recipe

Name: Baked Fish With Tomato Sauce Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb Halibut, Monkfish or possibly Tuna Fish Fillets, cut into 4 portions; 1 Tbsp. Extra virgin olive oil; 1 med Onion, finely minced; 2 x Cloves Garlic, chopped; 4 lrg Plum or possibly Romano Tomatoes, peeled, seeded, and minced, (may substitute 1 14-ounce. can Plum Tomatoes); 1/4 c. Black Olives, pitted and minced; 1 Tbsp. Fresh Basil, minced; 1 Tbsp. Capers, rinsed and minced; 1 tsp Fresh Lemon Juice; 1 pch Granulated sugar; 1 pch Crushed Red Peppers Salt & freshly grnd Black Pepper to Taste

Servings: persons

1 lb Halibut, Monkfish or possibly Tuna Fish Fillets, cut into 4 portions
1 Tbsp. Extra virgin olive oil
1 med Onion, finely minced
2 x Cloves Garlic, chopped
4 lrg Plum or possibly Romano Tomatoes, peeled, seeded, and minced, (may substitute 1 14-ounce. can Plum Tomatoes)
1/4 c. Black Olives, pitted and minced
1 Tbsp. Fresh Basil, minced
1 Tbsp. Capers, rinsed and minced
1 tsp Fresh Lemon Juice
1 pch Granulated sugar
1 pch Crushed Red Peppers Salt & freshly grnd Black Pepper to Taste

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The Cook & Kitchen Staff are offering you 31 days of Recipe-a-Day Light.
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Which's right, we're lightening up the fare without lightening up the flavor of some of your favorite recipes.
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Today's recipe is a fresh and fantastic main course which serves four.
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You'll find which each portion contains about 210 calories per
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Pre-heat oven to 425-F degrees and lightly oil four 12-inch by 14-inch pcs of foil.
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You may use a non-stick cooking spray rather than oil, if you prefer.
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In a large skillet over medium heat, hot the extra virgin olive oil for several min.
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Add in the onion and garlic and saute/fry, stirring occasionally, till softened, about 5 min.
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Add in the tomatoes and cook, stirring occasionally, till the sauce has started to thicken, about 8 min.
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Remove the sauce from the heat source and stir in the olives, basil, capers, lemon juice, sugar, and crushed red peppers.
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Season with salt and pepper to taste.
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Pat the fish dry with a paper towel, and season with salt and pepper.
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Place one piece on the lower part of each piece of prepared foil and spoon equal amounts of the tomato sauce over each portion of fish; pleat the edges of the foil to seal.
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Place the foiled-fish packets on a baking sheet and bake for 15 min, or possibly till the fish is opaque in the center.
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Transfer each portion to a plate and serve hot.
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Kitchen Staff Tip: If you want to save a little time while preparing your baked fish dinner, you may elect to prepare the sauce up to two days in advance of preparing today's recipe.
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Simply chill the sauce till you're ready to prepare dinner.

373

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Brown sugar instead of white sugar adds a deeper, more caramel-like flavor.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 1 lb Halibut, Monkfish or possibly Tuna Fish Fillets, cut into 4 portions, 1 Tbsp. Extra virgin olive oil, 1 med Onion, finely minced, 2 x Cloves Garlic, chopped, and more.

Yes, Baked Fish With Tomato Sauce Recipe falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!