Fish with Tomato Sauce

Fish with Tomato Sauce is a vibrant and healthy Greek seafood dish, featuring tender fish fillets simmered in a rich tomato sauce infused with Mediterranean flavors. This dish is not only delicious but also packed with nutrients, making it a perfect choice for a light yet satisfying meal.

Ingredients

• White fish fillets (e.g., cod or sea bass) - 300 grams
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 medium, finely chopped
• Canned crushed tomatoes - 400 grams
• Bell pepper - 1 medium, diced
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon

Steps

1. Heat the olive oil in a large skillet over medium heat.
2. Add the chopped onion and garlic, sautéing until the onion is translucent, about 3-4 minutes.
3. Stir in the diced bell pepper and cook for another 2-3 minutes until softened.
4. Pour in the canned crushed tomatoes, then add the dried oregano, salt, and black pepper. Stir well and let it simmer for about 10 minutes, allowing the sauce to thicken slightly.
5. Gently place the fish fillets into the tomato sauce, cover the skillet, and cook for an additional 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Remove from heat and drizzle with lemon juice. Sprinkle with fresh parsley before serving.

Nutrition

• Calories: 330
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 80 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• High in protein, aiding in muscle repair and growth.
• Contains antioxidants from tomatoes, promoting overall health.

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