Baked White Fish in Spicy Tomato Sauce
My Mediterranean-style baked fish is a super simple fish dinner with a rich tomato sauce, with loads of garlic, olives and fragrant basil. Perfect for busy weeknights!
I have been making this Baked Fish with Spicy Tomato Sauce recipe for years, and it is such a winner. Made from tender white fish fillets, roasted in a thick garlicky tomato sauce with capers, olives, and loads of fresh basil, it is a guaranteed crowd-pleaser.
Serve this simple fish dinner up with plenty of mashed potatoes and some fresh greens (asparagus is DELICIOUS if it is in season, but go with what you can get) and you have a proper weeknight meal. Healthy, satisfying and (most importantly) tasty!
TABLE OF CONTENTS
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Ingredients
To make my Baked White Fish recipe, you’ll only need a few simple Mediterranean-style ingredients. Don’t skimp on the basil or capers – they pair beautifully with the fish and make all the difference.
- White fish fillets: You need fairly thick and firm fillets for this recipe, cod, whiting or pollock are great. As are barramundi or snapper if you are lucky enough to have some in your fridge!
- Tinned whole tomatoes: I always, always use whole canned tomatoes, I absolutely hate the little bits of tomato skin that get into cans of chopped tomatoes. If you can find them at the grocery store, get good quality San Marzano tomatoes from Italy. They are the gold standard for a reason!
- Garlic: I love plenty of garlic in this dish. Slicing the cloves rather than crushing them makes the garlic less likely to burn and creates a milder flavour in the finished dish.
- Fresh basil: Use as much basil as you can lay your hands on! If basil is out of season, thin some basil pesto with olive oil and drizzle it over the fish before serving.
- Olive oil: The better the oil, the better the sauce, so use one that you like.
- Fresh red chilli: Everyone has a different tolerance for chilli spice. I like to cut it in half so it infuses the sauce with heat. If anyone eating loves spicy food (like me!!) dice up the chilli after the sauce has cooked and serve it on the side.
- Red wine vinegar: Red wine vinegar gives the sauce a lovely tang.
- Oregano: dried oregano improves just about any tomato sauce!
- Black olives: I almost always cook with Kalamata olives, to me they are the ideal olive. Juicy, meaty and not too bitter.
- Capers: I can literally eat capers directly out of the jar. Use plenty! Give them a good rinse if they are the type packed in salt.
Instructions
I love weeknight dinners like this that are so quick and easy. There’s only really four main steps to making this recipe.
- Make the sauce: Simmer all your sauce ingredients together until the tomatoes have thickened. Season to taste (pro tip: add a pinch of sugar if your tomatoes are a bit sour)
- Prep the potatoes: While the sauce is cooking, get your potatoes on so they are ready to mash when the fish comes out of the oven.
- Assemble: Pour the tomato sauce into a roasting tray. Season the fish and lay on top. Add olives, capers, and plenty of basil.
- Bake and serve – Roast at 220°C (425°F) for 15 minutes, or until the fish is just cooked through. Serve with mashed potato and fresh steamed greens.
The complete ingredient list and detailed instructions are in the recipe card at the bottom of the page.
Frequently Asked Questions
Does it matter what fish I use?
Any firm white fish works well. Depending on what is available locally, cod, haddock or hoki are all good, or snapper or barramundi if you are very lucky! Just avoid anything too delicate, as it’ll fall apart in the sauce.
What can I serve with baked white fish?
I love to have mountains of buttery mashed potatoes, but fresh white bread works too. Simple greens with a squeeze of lemon juice are perfect. Asparagus, broccoli, beans etc.
Can I freeze this recipe?
Yes, you can, though the fish will be ultra-tender when you reheat it, so you’ll need to be very gentle. I’d consider freezing the sauce instead and adding fresh fish when it comes time to cook.
Can I make it ahead of time?
The sauce can be made a day in advance and stored in the fridge. Reheat before baking with the fish. The mashed potatoes also reheat well, though they’re best fresh.
Baked White Fish in Spicy Tomato Sauce
A super simple fish dinner with a rich tomato sauce, with loads of garlic, olives and fragrant basil. Perfect for busy weeknights!
Ingredients
For the fish and sauce:
- 3 tbsp olive oil, divided
- 3 garlic cloves, sliced
- 1 fresh red chilli, halved lengthways
- 800 g whole peeled tomatoes, two standard cans
- 50 ml white wine
- 1 tsp red wine vinegar
- 1 tsp dried oregano
- 4 white fish fillets, 150g / 5.5 oz each
- 1 bunch fresh basil
- 1 handful Kalamata olives, pitted
- 3 tbsp capers, rinsed if salted
- Sea salt and black pepper, to taste
To serve:
- 800 g potatoes, peeled and chopped
- 50 g butter
- 100 ml whole milk
- Salt, to taste
- Steamed asparagus or green beans
Instructions
- START SAUCE: Slice the garlic. Heat two tablespoons of olive oil in a large pan, add the garlic and the halved chilli. Fry gently until soft and fragrant, but not browned, just a minute or two to get the aromas happening.3 tbsp olive oil, 3 garlic cloves, 1 fresh red chilli
- ADD TOMATOES: Add the canned tomatoes, oregano and a dash of wine season well with salt and pepper, and let simmer for 20 minutes on low until the sauce is starting to thicken. Break up the tomatoes as the sauce cooks, and keep an eye on it to make sure it isn't drying out. After 20-25 minutes, add a splash of vinegar and remove from the heat. Remove the chilli and set aside.800 g whole peeled tomatoes, 50 ml white wine, 1 tsp red wine vinegar, Sea salt and black pepper, 1 tsp dried oregano
- PREP POTATOES: While the sauce simmers, peel and chop the potatoes. Boil in salted water until tender, around 15–20 minutes. Drain and mash with butter, milk, and salt to taste. Keep warm.800 g potatoes, 50 g butter, 100 ml whole milk, Salt
- ASSEMBLE: Heat the oven to 220°C / 425°F / Gas 7. Pour the tomato sauce into a 20 × 30 cm roasting dish. Season the fish, and lay it on top of the sauce. Scatter olives, capers and three-quarters of the basil leaves over the tray, tucking the basil into the sauce. Drizzle over a little olive oil.4 white fish fillets, 1 bunch fresh basil, 1 handful Kalamata olives, 3 tbsp capers, 3 tbsp olive oil
- COOK: Roast for 15 minutes or until the fish is just cooked through. Check by cutting into the thickest part – it should flake apart easily.
- SERVE: Scatter over the remaining basil. Serve with buttery mashed potatoes and asparagus on the side.Steamed asparagus or green beans
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Nutrition
Serving: 1plate | Calories: 546kcal | Carbohydrates: 45g | Protein: 37g | Fat: 25g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Trans Fat: 0.4g | Cholesterol: 105mg | Sodium: 714mg | Potassium: 1732mg | Fiber: 7g | Sugar: 8g | Vitamin A: 620IU | Vitamin C: 59mg | Calcium: 146mg | Iron: 5mg
Tried this recipe?I’d love to hear how it went! Please leave a review or a star rating and let me know how it was! Use the hashtag #daysofjay on Instagram so I can see your delicious creations.
About the Author
Jay Wadams is a cookbook author, food photographer, and graduate of Le Cordon Bleu in Gastronomy and Nutrition.
Based in Italy 🇮🇹 Germany 🇩🇪 and Australia 🇦🇺.
