Mediterranean Braised Fish in Spiced Tomato Sauce
A rustic, spicy, and aromatic fish dish, features tender white fish simmered in a rich tomato sauce infused with garlic, paprika, cumin, and fresh herbs. It’s naturally gluten-free, dairy-free, and perfect for serving with crusty bread, couscous, or rice.
Total Time:
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Yield:
Servings: 4
Ingredients:
For the Fish & Sauce:
4 white fish fillets (like cod, halibut, haddock or tilapia)
2 tablespoons olive oil
1 onion, thinly sliced
3–4 cloves garlic, minced
1½ teaspoons ground paprika
1 teaspoon ground cumin
¼ teaspoon cayenne pepper (adjust to taste)
1 (14 oz) can crushed tomatoes or 2 cups tomato puree
½ cup water
Juice of ½ a lemon
Salt and black pepper to taste
Handful of fresh parsley or cilantro, chopped
To Serve:
Lemon wedges
Crusty bread, couscous, or rice
Extra herbs for garnish
Instructions:
1. Prepare the Sauce:
In a large skillet, heat olive oil over medium heat.
Add sliced onions and sauté for 5–6 minutes until softened.
Add garlic, paprika, cumin, and cayenne; stir for 1 minute until fragrant.
2. Simmer the Tomato Base:
Stir in crushed tomatoes, water, salt, and black pepper.
Bring to a simmer, lower the heat, and cook uncovered for 10 minutes until slightly thickened.
3. Add the Fish:
Nestle the fish fillets into the sauce in a single layer.
Spoon a little sauce over the top. Cover and simmer gently for 8–12 minutes, depending on the thickness of the fish, until cooked through.
4. Finish:
Squeeze fresh lemon juice over the top.
Garnish with chopped parsley or cilantro.
5. Serve:
Serve warm with bread or grains and lemon wedges.
Notes:
- For a milder version, reduce or omit the cayenne.
- This dish can also be made with salmon or shrimp.
- Add a pinch of sugar to balance the acidity of the tomatoes if needed.
- Make it ahead and reheat — it tastes even better the next day!
Tips:
- Don’t overcook the fish — it should flake easily but remain moist.
- Use a non-reactive pan (not aluminum or cast iron) to cook tomato-based dishes.
- Toast some bread to soak up the sauce — it’s too good to waste.
Frequently Asked Questions:
Q: Can I use frozen fish?
A: Yes, just thaw completely and pat dry before adding to the pan.
Q: Is this dish spicy?
A: It’s warmly spiced but not overly hot. Adjust cayenne to taste.
Q: Can I freeze leftovers?
A: Yes, but the fish texture may change slightly after freezing.
Q: What are good sides for this?
A: Couscous, rice, quinoa, roasted vegetables, or a simple green salad.
Nutrition Information
Calories: 270
Protein: 28g
Fat: 12g
Carbohydrates: 12g
Fiber: 3g
Sugar: 5g
Sodium: 520mg