Mediterranean Baked Fish in Herbed Tomato Sauce
Indulge in this vibrant Mediterranean Baked Fish in Herbed Tomato Sauce, where succulent white fish fillets are enveloped in a homemade tomato sauce enriched with a splash of white wine, fragrant oregano, and zesty lemon. This dish not only elevates previously frozen fish but also brings a taste of the coast to your dining table. Ready in under 30 minutes, it's perfect for a quick weeknight meal or a delightful weekend dinner. Serve it with a side of crusty bread to soak up every drop of the delectable sauce.
N/A
Servings
N/A
Calories
8
Ingredients
Ingredients
fish fillet
1 lb (such as cod, pollock, or haddock)
salt
to taste
pepper
to taste
olive oil
for greasing (to lightly grease the baking pan)
tomato sauce
1 cup
white wine or vermouth
2 tablespoons
dried oregano
1 teaspoon
lemon
1 (halved)
Instructions
1
Preheat your oven to 375°F (190°C).
2
Lightly grease a baking pan with olive oil to prevent sticking.
3
Pat the fish fillets dry with a paper towel and season both sides generously with salt and pepper.
4
Place the seasoned fish fillets in the prepared baking pan, ensuring they are arranged in a single layer.
5
In a mixing bowl, combine the tomato sauce, white wine (or vermouth), and dried oregano. Stir well to blend the ingredients thoroughly.
6
Pour the tomato sauce mixture evenly over the fish fillets, ensuring they are well-covered.
7
Cover the baking pan tightly with aluminum foil to lock in moisture.
8
Bake in the preheated oven for 10 to 15 minutes, or until the centers of the fillets turn opaque and are easily flaked with a fork.
9
Once the fish is cooked, remove the foil carefully to avoid steam burns.
10
Squeeze the juice from half of the lemon directly over the baked fish for added brightness.
11
Slice the remaining half of the lemon into wedges for serving alongside the fish.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Baked Fish in Herbed Tomato Sauce?
It is a vibrant and healthy seafood dish where white fish fillets are baked in a homemade sauce of tomatoes, white wine, oregano, and lemon, ready in under 30 minutes.
What types of fish are best for this recipe?
Succulent white fish fillets such as cod, pollock, or haddock are highly recommended for this Mediterranean dish.
Can I use frozen fish fillets?
Yes, this recipe is perfect for previously frozen fish. Ensure they are fully thawed and patted dry with a paper towel before seasoning.
What is the recommended oven temperature?
You should preheat your oven to 375°F (190°C) for the best results.
How long does the fish need to bake?
The fish typically takes between 10 to 15 minutes to bake, depending on the thickness of the fillets.
How do I know when the fish is fully cooked?
The fish is done when the centers of the fillets turn opaque and they flake easily when tested with a fork.
Do I need to cover the fish while it bakes?
Yes, covering the baking pan tightly with aluminum foil is essential to lock in moisture and keep the fish succulent.
What can I use instead of white wine?
You can use vermouth as a direct substitute for white wine, or omit it if you prefer an alcohol-free sauce.
What should I serve with Mediterranean Baked Fish?
It is best served with a side of crusty bread to soak up the herbed tomato sauce, or alongside a fresh Mediterranean salad.
Is this recipe considered a quick meal?
Absolutely, this dish is designed to be prepared and cooked in under 30 minutes, making it ideal for busy weeknights.
Can I use fresh oregano instead of dried?
Yes, you can use fresh oregano. Generally, you should use three times the amount of fresh herbs when a recipe calls for dried.
Should I grease the baking pan?
Yes, lightly grease the pan with olive oil to prevent the fish fillets from sticking to the bottom.
How much fish does this recipe require?
The recipe specifies using 1 lb of white fish fillets.
When should I add the lemon juice?
Squeeze the juice from half of the lemon directly over the fish immediately after taking it out of the oven for maximum brightness.
Is this recipe healthy?
Yes, this is a healthy, protein-rich dish that uses lean fish and heart-healthy olive oil.
Can I use tilapia for this recipe?
Yes, tilapia is a suitable mild white fish that would work well with these Mediterranean flavors.
What kind of tomato sauce should I use?
You can use a standard plain tomato sauce or a basic marinara; the wine and oregano will provide the additional seasoning.
Do I need to season the fish before adding the sauce?
Yes, pat the fillets dry and season both sides generously with salt and pepper before placing them in the pan.
Can I add other vegetables to the bake?
Certainly. Adding thin slices of bell peppers or olives to the sauce can enhance the Mediterranean profile.
Is this recipe gluten-free?
The fish and sauce themselves are gluten-free. Just ensure your tomato sauce has no hidden additives and skip the bread side.
How should I arrange the fish in the pan?
Arrange the fish fillets in a single layer to ensure they cook evenly.
What if I don't have a lemon?
While lemon is preferred for acidity, a small splash of white wine vinegar can serve as a substitute in a pinch.
Can I make this dish for a dinner party?
Yes, its vibrant appearance and sophisticated flavor profile make it a delightful weekend dinner for guests.
How do I avoid steam burns?
When the fish is cooked, remove the aluminum foil carefully, peeling it away from your face to allow the steam to escape safely.
Can I use halibut?
Yes, halibut is an excellent firm white fish choice that holds up well in this baking method.
Is the sauce spicy?
The standard recipe is not spicy, but you can add red pepper flakes if you prefer a bit of heat.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to two days.
Can I prepare the sauce in advance?
Yes, you can mix the tomato sauce, wine, and oregano ahead of time and store it in the fridge until ready to bake.
Why is it important to pat the fish dry?
Patting the fish dry helps the seasoning stick better and prevents excess water from diluting the tomato sauce.
How do I serve the remaining lemon?
Slice the second half of the lemon into wedges and place them on the serving platter alongside the fish.