Are you craving a restaurant-quality meal that looks impressive but takes less than 30 minutes to prepare? Look no further than this mouthwatering Easy Fish Vegetable Tomato Sauce recipe! Imagine tender, perfectly cooked white fish nestled in a rich, vibrant tomato sauce packed with colorful vegetables - this dish is about to become your new weeknight dinner superhero. Whether you're a busy professional, a home cook looking for simplicity, or someone who wants a healthy and delicious meal, this Italian-inspired recipe will transform your dinner game in just a few simple steps.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 1 lb white fish fillets
- 1 can diced tomatoes
- 1 bell pepper, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp Italian seasoning
- Salt and pepper, to taste
Instructions
- Prepare ingredients by patting fish fillets dry with paper towels and seasoning with salt and pepper.
- Heat a large skillet over medium heat and add a tablespoon of olive oil.
- Sauté chopped onions and bell peppers until they become soft and slightly translucent, approximately 4-5 minutes.
- Add minced garlic and cook for an additional 30 seconds, stirring to prevent burning.
- Pour in the canned diced tomatoes with their juice and sprinkle Italian seasoning over the mixture.
- Simmer the sauce for 5-6 minutes, allowing the flavors to meld and the sauce to slightly thicken.
- Gently place fish fillets into the simmering tomato sauce, ensuring they are partially submerged.
- Cover the skillet and cook for 8-10 minutes, or until fish is opaque and flakes easily with a fork.
- Carefully remove fish fillets and transfer to serving plates.
- Spoon the vegetable tomato sauce over the fish and serve hot.
Tips
- Choose Fresh Fish: Select firm white fish like cod, halibut, or tilapia that holds its shape well during cooking.
- Pat Fish Dry: Always pat fish fillets dry with paper towels before seasoning to ensure better browning and prevent steaming.
- Don't Overcook: Fish cooks quickly - watch for it to become opaque and flake easily. Overcooking can make it tough and dry.
- Layer Flavors: Let the vegetables sauté thoroughly before adding tomatoes to develop a deeper, more complex sauce flavor.
- Seasoning Matters: Use fresh Italian seasoning or a mix of dried herbs like oregano, basil, and thyme for authentic taste.
- Low and Slow: Simmer the sauce on medium-low heat to allow flavors to meld without burning.
- Garnish Options: Consider topping with fresh basil, parsley, or a sprinkle of grated Parmesan for extra flavor.
Nutrition Facts
Calories: 159kcal
Carbohydrates: 10g
Protein: 23g
Fat: g
Saturated Fat: g
Cholesterol: 30mg
