Mediterranean Diet Braised Fish with Tomatoes and Herbs

Transport your taste buds to the Mediterranean coast with this flavorful and healthy Mediterranean Diet Braised Fish with Tomatoes and Herbs. Featuring tender white fish fillets gently braised in a fragrant tomato-based sauce infused with garlic, onion, and earthy oregano, this dish is a celebration of fresh, wholesome ingredients. Cherry tomatoes provide a burst of natural sweetness, while a generous splash of vegetable broth ensures the sauce is perfectly rich and silky. A finishing touch of fresh basil and a bright squeeze of lemon elevate this easy, one-pan recipe to gourmet status. Ready in just 50 minutes, it’s a perfect weeknight meal that pairs beautifully with crusty whole-grain bread or a crisp side salad. Packed with hearty flavors and Mediterranean goodness, this low-carb, nutrient-dense dish is both family-friendly and dinner-party ready!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets
• 2 tablespoons Olive oil
• 1 medium Onion
• 3 large Garlic cloves
• 400 grams Cherry tomatoes
• 2 tablespoons Tomato paste
• 1 cup Vegetable broth
• 10 leaves Fresh basil leaves
• 1 tablespoon Fresh oregano
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 whole Lemon

Directions

Step 1

Begin by finely chopping 1 medium onion and mincing 3 large garlic cloves.

Step 2

Heat 2 tablespoons of olive oil in a large, deep skillet or a Dutch oven over medium heat.

Step 3

Add the chopped onion and minced garlic to the skillet and sauté for about 3-4 minutes, or until the onions become translucent and fragrant.

Step 4

Cut the cherry tomatoes in halves and add them to the skillet along with 2 tablespoons of tomato paste.

Step 5

Pour in 1 cup of vegetable broth and stir well to combine all the ingredients.

Step 6

Allow the mixture to come to a simmer, then reduce the heat to low and cook for about 10 minutes, allowing the tomatoes to soften and the flavors to meld.

Step 7

Season the sauce with 1 teaspoon of salt and 0.5 teaspoon of black pepper.

Step 8

Nestle the 4 pieces of white fish fillets into the sauce, ensuring they are evenly covered.

Step 9

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

Step 10

Chop the fresh basil leaves and oregano, and sprinkle them over the cooked fish.

Step 11

Squeeze the juice of 1 whole lemon over the dish to enhance the flavor.

Step 12

Serve the braised fish with the tomato-herb sauce immediately, pairing it with whole-grain bread or a side salad for a complete meal.

Nutrition Facts

Serving size	(1334.7g)

Amount per serving	% Daily Value*
Calories	959.7

Total Fat 37.7g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 3.4g
Cholesterol 200mg	0%
Sodium 3213.4mg	0%
Total Carbohydrate 64.9g	0%
Dietary Fiber 14.4g	0%
Total Sugars 26.5g
Protein 93.4g	0%

Vitamin D 800IU	0%
Calcium 288.3mg	0%
Iron 7.4mg	0%
Potassium 3358.8mg	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: 34.9%

Protein: 38.4%

Carbs: 26.7%