Fresh Fish with Tomato Basil Sauce
This dish features tender, pan-seared or baked fresh fish gently simmered in a fragrant tomato and basil sauce made with olive oil, garlic, and ripe tomatoes. It’s light yet comforting, perfect for a healthy lunch or elegant dinner, and pairs beautifully with simple sides.
⏱ Time Required
Prep time: 15 minutes
Cooking time: 20 minutes
Total time: ~35 minutes
🛒 Ingredients
Fish
4 fresh fish fillets (sea bass, cod, tilapia, haddock, or snapper)
2 tbsp olive oil
Salt, to taste
Black pepper, to taste
Juice of ½ lemon
Tomato Basil Sauce
2 tbsp olive oil
3 cloves garlic, finely sliced
1 small onion or shallot, finely chopped
1½ cups crushed tomatoes or tomato passata
1 cup cherry tomatoes, halved (optional but recommended)
Salt, to taste
Black pepper, to taste
½ tsp dried oregano (optional)
½ cup fresh basil leaves, torn
For Garnish
Extra fresh basil
Lemon wedges
👩🍳 Instructions
1. Prepare the Fish
Pat fish fillets dry with paper towels.
Season both sides with salt, pepper, and lemon juice.
Set aside while you prepare the sauce.
2. Make the Tomato Basil Sauce
Heat olive oil in a wide pan over medium heat.
Add onion and cook for 3–4 minutes until soft.
Add garlic and sauté for 30 seconds until fragrant.
Stir in crushed tomatoes, cherry tomatoes, salt, pepper, and oregano.
Simmer gently for 8–10 minutes until slightly thickened.
Stir in fresh basil and turn heat to low.
3. Cook the Fish
Pan Method (recommended):
Nestle fish fillets gently into the sauce.
Spoon sauce over the top.
Cover and simmer on low for 6–8 minutes, until fish flakes easily.
Oven Method (alternative):
Transfer sauce to a baking dish, place fish on top.
Bake at 190°C (375°F) for 15–18 minutes.
4. Finish & Serve
Taste sauce and adjust seasoning.
Garnish with fresh basil and lemon wedges.
Serve immediately.
🌟 Tips for Best Results
Use fresh, firm fish for clean flavor and texture.
Do not overcook—fish should flake gently.
Add a splash of pasta water or stock if sauce thickens too much.
For extra richness, drizzle olive oil just before serving.
🍽 Serving Suggestions
With steamed rice or lemon orzo
Alongside roasted vegetables or sautéed spinach
With crusty bread to soak up the sauce
Over zucchini noodles for a low-carb option
❓ Frequently Asked Questions
Can I use frozen fish?
Yes—thaw completely and pat dry before cooking.
Is this dish spicy?
Not at all. It’s mild, fresh, and kid-friendly.
Can I make it ahead?
The sauce can be made ahead; cook fish fresh for best texture.
Can I add olives or capers?
Yes—add 1–2 tbsp for a briny Mediterranean twist.
🥗 Nutritional Information
Calories: 320 kcal
Protein: 34 g
Fat: 18 g
Saturated fat: 3 g
Carbohydrates: 10 g
Fiber: 2 g
Omega-3 rich
Naturally gluten-free