Fresh Tomato Basil Baked Fish

Elevate your seafood dinners with this elegant yet effortless recipe for Fresh Tomato Basil Baked Fish. Featuring tender, flaky white fish fillets enveloped in a vibrant medley of ripe tomatoes, fresh basil, and aromatic garlic, this dish is a celebration of clean, Mediterranean-inspired flavors. The fish is baked in individual parchment or foil packets, sealing in the juices and infusing every bite with zesty lemon and a hint of spice from optional red pepper flakes. Ready in just 35 minutes, this healthy and gluten-free meal is perfect for weeknight dinners or light entertaining. Serve it with a fresh green salad, crusty bread, or steamed vegetables for an unforgettable feast that highlights the best of simple, wholesome ingredients.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (cod, halibut, or tilapia)
• 2 tablespoons olive oil
• 4 medium ripe tomatoes, diced
• 0.5 cup fresh basil leaves, chopped
• 3 pieces garlic cloves, minced
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon red pepper flakes (optional)
• 4 sheets parchment paper or aluminum foil

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Prepare 4 sheets of parchment paper or aluminum foil, large enough to fold over the fish fillets and seal.

Step 3

Drizzle 1/2 tablespoon of olive oil onto the center of each sheet of parchment or foil.

Step 4

Place one fish fillet on each sheet and season both sides with salt and black pepper.

Step 5

In a medium bowl, combine diced tomatoes, chopped basil, minced garlic, lemon juice, the remaining olive oil, and red pepper flakes (if using). Mix well.

Step 6

Spoon a generous amount of the tomato mixture over each fish fillet, ensuring it’s evenly distributed.

Step 7

Fold the edges of the parchment or foil over the fish and tomato mixture to create a sealed packet. This will lock in moisture while baking.

Step 8

Place the packets on a baking sheet and bake in the preheated oven for 18–20 minutes, or until the fish flakes easily with a fork.

Step 9

Carefully open the packets (hot steam will escape) and transfer each fillet with its topping onto a plate.

Step 10

Serve immediately, optionally garnished with additional fresh basil leaves and a slice of lemon.

Nutrition Facts

Serving size	1477.1 grams (1477.1g)

Amount per serving	% Daily Value*
Calories	1018

Total Fat 36.30g	47%
Saturated Fat 6.10g	31%
Polyunsaturated Fat 2.70g
Cholesterol 340mg	113%
Sodium 2806mg	122%
Total Carbohydrate 31.60g	11%
Dietary Fiber 10.40g	37%
Total Sugars 16.40g
Protein 144.60g	289%

Vitamin D 1361IU	6804%
Calcium 337mg	26%
Iron 9mg	51%
Potassium 3784mg	81%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.7%

Protein: 56.1%

Carbs: 12.3%