Braised Fish with Tomatoes and Herbs

Elevate your weeknight dinners with this Mediterranean-inspired Braised Fish with Tomatoes and Herbs, a vibrant and healthy dish that's as flavorful as it is simple to prepare. Tender white fish fillets, such as cod or haddock, are lightly seared for added texture and then simmered to perfection in a fragrant tomato broth infused with garlic, fresh thyme, rosemary, and a zesty splash of lemon juice. The aromatic vegetable broth base makes this dish irresistibly comforting, while a garnish of fresh parsley adds the perfect finishing touch. Ready in just 40 minutes, this one-pan recipe is ideal for busy nights or when you're craving a light yet satisfying seafood dinner. Serve with crusty bread or a side of rice to soak up the delicious sauce, and watch this dish become a mealtime favorite.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces white fish fillet (such as cod or haddock)
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 units garlic cloves, minced
• 1 14-ounce can canned diced tomatoes
• 1 cup vegetable broth
• 1 unit lemon, juiced
• 2 teaspoons fresh thyme
• 1 teaspoon fresh rosemary, finely chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

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

Step 2

Season the fish fillets with salt and black pepper on both sides.

Step 3

Add the fish to the skillet, sear each side for about 2 minutes until lightly golden, then remove from the skillet and set aside.

Step 4

In the same skillet, add the chopped onion and minced garlic, sauté until the onion becomes translucent, about 3 minutes.

Step 5

Add the canned diced tomatoes, including their juice, to the skillet.

Step 6

Pour in the vegetable broth and stir in the lemon juice, fresh thyme, and fresh rosemary.

Step 7

Bring the mixture to a simmer, allowing the flavors to meld for about 5 minutes.

Step 8

Return the fish fillets to the skillet, spoon some of the tomato mixture over the top of each fillet.

Step 9

Cover the skillet, reduce the heat to low, and let it gently simmer for 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 10

Garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1638.6g)

Amount per serving	% Daily Value*
Calories	1242.8

Total Fat 48.1g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 6.8g
Cholesterol 407.9mg	0%
Sodium 2747.8mg	0%
Total Carbohydrate 45.7g	0%
Dietary Fiber 12.8g	0%
Total Sugars 21.3g
Protein 153.8g	0%

Vitamin D 1600IU	0%
Calcium 316.1mg	0%
Iron 7.2mg	0%
Potassium 3910.5mg	0%

*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: 35.2%

Protein: 50.0%

Carbs: 14.9%