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–+ servings
Baked White Fish in Spicy Tomato Sauce on a plate with basil and mashed potatoes.

Baked White Fish in Spicy Tomato Sauce

by Jay Wadams

Jay Wadams - Cook, Author and Photographer. Owner daysofjay.com
A super simple fish dinner with a rich tomato sauce, with loads of garlic, olives and fragrant basil. Perfect for busy weeknights!
Prep Time 10 minutes
Cook Time 45 minutes
Serves 4

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

Scan the QR Code to view the online recipe with detailed instructions, photos, hints, tips and more at daysofjay.com

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

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