Oven Baked Fish with Roasted Tomato Slices
Description
Experience the delightful fusion of Mediterranean flavors with this irresistible Oven Baked Fish with Roasted Tomato Slices, where tender fish fillets are enveloped in a luscious roasted tomato sauce. This recipe features a harmonious blend of traditional ingredients enhanced by a touch of Indian spices, offering you the choice of a spicy or milder version, depending on your preference. Perfect for a wholesome meal, it brings a touch of the coast to your dining table.
Recipe Category
Asian
Keywords
Very Low Carbs, Healthy, Less Than 60 Minutes
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 239.8 |
| Total Fat | 7 g |
| Saturated Fat | 1.1 g |
| Cholesterol | 117.2 mg |
| Sodium | 134.4 mg |
| Total Carbohydrates | 9.9 g |
| Dietary Fiber | 2.5 g |
| Sugars | 5.3 g |
| Protein | 33.8 g |
Ingredients
| Ingredient | Quantity |
|---|---|
| Tomatoes | 3 |
| Onion | 1 |
| Olive oil | 20 ml |
| Garlic | 1-2 cloves |
| Green chilies | 2 |
| Fresh thyme leaves | 1 |
| Basil leaves (for garnish) | 25 g |
| Fish fillets (your choice) | 4 servings |
| Salt | to taste |
| Black pepper | to taste |
| Cumin (optional) | to taste |
Cooking Time
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Total Time: 55 minutes
Instructions
-
Preheat the Oven:
Begin by preheating your oven to 200°C (approximately 400°F), ensuring it reaches the ideal temperature for roasting your ingredients. -
Prepare the Fish:
While the oven is heating, take your fish fillets and season them generously with salt and pepper. If you prefer a hint of spice, add cumin and chopped green chilies at this stage, allowing the flavors to meld as the fish rests. -
Prepare the Vegetable Mixture:
In a large baking dish, combine the tomatoes (chopped), onion (sliced), olive oil, minced garlic, and fresh thyme leaves. Toss these ingredients together until they are well coated with the oil, then spread them evenly across the dish. -
Roast the Vegetables:
Place the baking dish in the preheated oven and allow the vegetable mixture to roast for about 25 minutes, or until the vegetables begin to brown around the edges, releasing their natural sweetness. -
Add the Fish:
After the vegetables have softened, carefully remove the baking dish from the oven. Nestle the seasoned fish fillets into the center of the roasted vegetables, ensuring they are surrounded by the flavorful mix. Return the dish to the oven and bake for an additional 15 minutes, or until the fish is cooked through and flakes easily with a fork. -
Garnish and Serve:
Once the fish is perfectly cooked, remove the dish from the oven. For a fresh touch, garnish with julienned basil leaves. Serve hot, accompanied by a side of your choice, such as a light salad or steamed vegetables, to create a well-rounded meal that showcases the vibrant flavors of the Mediterranean.
Serving Suggestions
This delightful Oven Baked Fish pairs beautifully with a crisp green salad, fragrant rice, or even a light quinoa dish, making it a versatile addition to your weekly meal rotation.
Conclusion
With its wholesome ingredients and the option for customization, this Oven Baked Fish with Roasted Tomato Slices is not only a feast for the senses but also a nutritious choice for any health-conscious meal planner. Whether you prefer the spicy kick or the mellow taste, this dish is sure to become a family favorite, combining ease of preparation with robust flavor. Enjoy your culinary adventure!
