Zesty Tomato Garlic Fish

Experience the vibrant flavors of the Mediterranean with Zesty Tomato Garlic Fish—a quick and healthy dinner recipe perfect for seafood lovers. Tender white fish fillets such as cod, tilapia, or halibut are gently simmered in a robust, tangy tomato-garlic sauce infused with olive oil, fresh parsley, and a hint of lemon juice for refreshing brightness. Cherry tomatoes lend their natural sweetness, while a touch of optional red chili flakes adds a subtle kick of heat. This one-pan dish comes together in just 30 minutes, making it an ideal choice for busy weeknights or an elegant meal to impress guests. Serve it with fluffy rice, crusty bread, or steamed vegetables to soak up the zesty sauce. A satisfying, gluten-free recipe packed with bold flavors and wholesome ingredients!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 fillets white fish fillets (e.g., cod, tilapia, or halibut)
• 2 tablespoons olive oil
• 4 cloves fresh garlic cloves, minced
• 2 cups cherry tomatoes, halved
• 2 tablespoons tomato paste
• 2 tablespoons lemon juice
• 0.5 teaspoons red chili flakes (optional, for spice)
• 2 tablespoons fresh parsley, chopped (plus extra for garnish)
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 0.5 cups water or fish stock

Directions

Step 1

Pat the fish fillets dry with a paper towel and season both sides with salt and black pepper. Set aside.

Step 2

Heat the olive oil in a large skillet or sauté pan over medium heat.

Step 3

Add the minced garlic and cook for 30 seconds to 1 minute, stirring frequently, until fragrant but not browned.

Step 4

Stir in the cherry tomatoes and cook for 3-4 minutes, allowing them to soften slightly and release their juices.

Step 5

Add the tomato paste and mix well, cooking for another 1-2 minutes to incorporate the flavors.

Step 6

Pour in the water or fish stock, and add the lemon juice, red chili flakes (if using), and parsley. Stir to combine.

Step 7

Bring the sauce to a gentle simmer, then reduce the heat to low.

Step 8

Nestle the fish fillets into the sauce, spooning some of the sauce over the top of each piece.

Step 9

Cover the skillet with a lid and let the fish cook for 7-10 minutes, depending on the thickness of the fillets, until the fish is opaque and flakes easily with a fork.

Step 10

Taste the sauce and adjust seasonings with additional salt or pepper if needed.

Step 11

Serve the Zesty Tomato Garlic Fish immediately, garnished with extra chopped parsley, alongside rice, crusty bread, or a side of steamed vegetables.

Nutrition Facts

Serving size	1216.5 grams (1216.5g)

Amount per serving	% Daily Value*
Calories	975

Total Fat 35.80g	46%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 2.70g
Cholesterol 340mg	113%
Sodium 2812mg	122%
Total Carbohydrate 25.40g	9%
Dietary Fiber 6.10g	22%
Total Sugars 12.60g
Protein 141.50g	283%

Vitamin D 1361IU	6804%
Calcium 222mg	17%
Iron 5mg	29%
Potassium 3249mg	69%

*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: 32.6%

Protein: 57.2%

Carbs: 10.3%