Fish Fillet in Tomato Sauce

This fish fillet in tomato sauce is a vibrant and flavorful dish that showcases tender white fish topped with a rich, spiced tomato-based sauce. It’s a simple yet impressive recipe, often inspired by Latin or Mediterranean cuisine, and is perfect for both weeknight meals and special occasions.

Why You’ll Love This Recipe

This recipe brings together mild, flaky fish with the bold flavor of tomatoes, onions, garlic, and herbs. It’s easy to prepare, light yet satisfying, and versatile enough to pair with rice, tortillas, or fresh vegetables. The tang of lime and fresh cilantro adds brightness, making each bite refreshing and full of depth.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

White fish fillets (tilapia, cod, or haddock)
Olive oil
Onion, finely chopped
Garlic, minced
Fresh tomatoes, diced (or canned tomatoes)
Tomato paste
Bell peppers, diced (optional)
Green olives or capers (optional, for traditional Latin-style versions)
Cumin
Chili powder or paprika
Fresh cilantro, chopped
Fresh lime wedges (for serving)
Salt and pepper

Directions

Season the fish fillets with salt and pepper.
Heat olive oil in a skillet over medium heat. Sear the fish fillets for 2–3 minutes on each side until lightly golden. Remove and set aside.
In the same skillet, add more olive oil if needed and sauté the chopped onions and garlic until fragrant and translucent.
Stir in the diced tomatoes, tomato paste, and optional bell peppers. Cook for 5–7 minutes until the sauce thickens slightly.
Add cumin, chili powder, and a pinch of salt. Stir to combine.
Return the fish fillets to the pan and spoon the sauce over them. Cover and simmer for 8–10 minutes until the fish is cooked through.
Garnish with fresh cilantro and serve with lime wedges.

Servings and Timing

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Variations

Spicy Version: Add sliced jalapeños or a dash of hot sauce to the tomato mixture.
Olive and Caper Add-In: Incorporate green olives and capers for a Pescado a la Veracruzana twist.
Coconut Tomato Sauce: Add a splash of coconut milk to the sauce for a Caribbean-inspired flavor.
Herb Variation: Substitute cilantro with parsley or basil for a different herbal note.

Storage/Reheating

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating: Gently reheat in a skillet over low heat, or microwave on medium in 30-second intervals until warmed through.

FAQs

What type of fish works best for this recipe?

White fish like tilapia, cod, haddock, or halibut works best due to their mild flavor and tender texture.

Can I use frozen fish?

Yes, just make sure it’s fully thawed and patted dry before cooking.

Is this dish spicy?

It can be mildly spiced, but you can adjust the heat by adding more or less chili powder or fresh chilies.

Can I use canned tomatoes?

Yes, canned diced tomatoes work well and offer convenience without sacrificing flavor.

How do I keep the fish from falling apart?

Use a firm white fish and handle it gently when turning or stirring during cooking.

What sides go well with this dish?

Serve with white rice, tortillas, roasted vegetables, or a fresh salad.

Can I make this dairy-free and gluten-free?

Yes, the dish is naturally dairy-free and gluten-free as long as all sauces and spices used are free of additives.

What herbs can I substitute for cilantro?

Fresh parsley or oregano makes a great alternative if you prefer a different flavor profile.

Can I bake the fish instead?

Yes, you can bake the seasoned fish in a preheated oven at 375°F (190°C) for 12–15 minutes, then top it with the tomato sauce.

Can I prepare the sauce in advance?

Yes, the tomato sauce can be made up to 2 days in advance and stored in the refrigerator.

Conclusion

Fish fillet in tomato sauce is a comforting and elegant meal that delivers flavor without complexity. With minimal preparation and fresh ingredients, it’s a perfect choice for a nourishing lunch or dinner. Customizable and quick, it’s a dish you’ll find yourself making often—especially when you want something wholesome and deeply satisfying.