Dairy-Free Braised Fish with Tomatoes and Herbs

Dive into the vibrant flavors of this Dairy-Free Braised Fish with Tomatoes and Herbs, an effortless yet elegant one-pan meal perfect for busy weeknights or sophisticated dinners. Tender white fish fillets like cod or tilapia are gently braised in a rich, aromatic tomato broth infused with garlic, onions, and a medley of fresh basil and parsley. A squeeze of lemon adds a zesty brightness, while optional red pepper flakes offer a touch of heat for those who crave a little spice. This recipe is completely dairy-free, making it ideal for those with dietary restrictions, yet it delivers a comforting, Mediterranean-inspired taste that everyone will love. Quick to prepare in just 45 minutes, this healthy, gluten-free dish pairs beautifully with crusty bread, steamed rice, or a simple green salad to soak up every drop of the flavorful sauce.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (such as cod or tilapia)
• 2 tablespoons Olive oil
• 3 pieces Garlic cloves, minced
• 1 large Onion, finely chopped
• 14 ounces Canned chopped tomatoes
• 1 cup Vegetable broth
• 1 large Lemon, juiced
• 1 cup Fresh basil leaves, chopped
• 0.5 cup Fresh parsley, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Red pepper flakes (optional)

Directions

Step 1

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

Step 2

Add the chopped onion and minced garlic, sautéing until the onion becomes translucent, about 5 minutes.

Step 3

Stir in the canned chopped tomatoes and cook for another 5 minutes to let the flavors combine.

Step 4

Add the vegetable broth and bring the mixture to a gentle simmer.

Step 5

Season the fish fillets with salt and black pepper. Add the fish to the skillet, nestling them into the tomato sauce.

Step 6

Cover the skillet and let the fish braise in the sauce for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 7

Squeeze the lemon juice over the fish and sprinkle with fresh basil, parsley, and optional red pepper flakes for added heat.

Step 8

Serve hot, garnished with extra fresh herbs if desired.

Nutrition Facts

Serving size	(1630.1g)

Amount per serving	% Daily Value*
Calories	1020.7

Total Fat 38.1g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 3.4g
Cholesterol 240mg	0%
Sodium 3742.5mg	0%
Total Carbohydrate 66.0g	0%
Dietary Fiber 19.1g	0%
Total Sugars 24.7g
Protein 106.8g	0%

Vitamin D 800IU	0%
Calcium 761.8mg	0%
Iron 23.5mg	0%
Potassium 4180.6mg	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: 33.2%

Protein: 41.3%

Carbs: 25.5%