Heart-Healthy Braised Fish with Tomatoes and Herbs

Savor the delightful flavors of our Heart-Healthy Braised Fish with Tomatoes and Herbs, a wholesome and delicious seafood dish perfect for any occasion. This recipe features tender white fish fillets gently simmered in a fragrant broth of fresh tomatoes, garlic, and low-sodium vegetable stock, infused with aromatic herbs like parsley, basil, and thyme. A drizzle of olive oil adds richness, while zesty lemon brightens every bite. With just 15 minutes of prep and a one-pan cooking method, this quick and nutritious dish is ideal for busy weeknights or elegant dinner gatherings. Low in sodium and packed with omega-3s, it’s a heart-smart choice that doesn’t compromise on flavor. Serve it with crusty bread or a light salad for a balanced, mouthwatering meal.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 pieces garlic cloves, minced
• 4 medium fresh tomatoes, diced
• 1 cup low-sodium vegetable broth
• 1 piece bay leaf
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 4 pieces firm white fish fillets (such as cod or haddock), skinless
• 1 teaspoon lemon zest
• 3 tablespoons fresh parsley, chopped
• 3 tablespoons fresh basil, chopped
• 1 tablespoon fresh thyme leaves
• 4 pieces lemon wedges

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.

Step 3

Add the minced garlic and cook for an additional minute until fragrant.

Step 4

Stir in the diced tomatoes and cook for 3-4 minutes, allowing them to soften slightly.

Step 5

Pour in the vegetable broth and add the bay leaf, salt, and pepper. Bring the mixture to a gentle simmer.

Step 6

Place the fish fillets carefully into the skillet, submerging them in the tomato broth.

Step 7

Cover the skillet and let the fish braise in the mixture for about 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 8

Remove the bay leaf from the skillet and discard.

Step 9

Sprinkle the lemon zest over the fish, and then add the chopped parsley, basil, and thyme.

Step 10

Gently stir the herbs into the broth, being careful not to break the fish fillets.

Step 11

Serve the braised fish hot, garnished with fresh lemon wedges on the side.

Nutrition Facts

Serving size	(1026.2g)

Amount per serving	% Daily Value*
Calories	705.0

Total Fat 31.5g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 172mg	0%
Sodium 1559.6mg	0%
Total Carbohydrate 28.2g	0%
Dietary Fiber 6.5g	0%
Total Sugars 11.2g
Protein 76.1g	0%

Vitamin D 800IU	0%
Calcium 188.3mg	0%
Iron 3.5mg	0%
Potassium 2201.5mg	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: 40.5%

Protein: 43.4%

Carbs: 16.1%