Parmesan Fish in Tomato Sauce

Elevate your dinner game with this irresistibly flavorful Parmesan Fish in Tomato Sauce—a recipe that combines tender white fish fillets, a rich garlic-infused tomato sauce, and a golden, cheesy breadcrumb topping. Perfect for a weeknight meal or an elegant dinner, this dish is ready in just 40 minutes, making it as convenient as it is delicious. The bold flavors of basil, oregano, and Parmesan perfectly complement the flaky fish, while a touch of sugar balances the acidity of the crushed tomatoes. Baked to perfection in a single dish, this low-maintenance recipe makes cleanup a breeze. Serve it over rice, alongside crusty bread, or paired with a refreshing green salad for a satisfying, restaurant-quality meal at home. Keywords: Parmesan fish, baked fish recipe, fish in tomato sauce, easy seafood dinner, healthy fish recipes.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (cod, tilapia, or haddock)
• 0.5 teaspoons salt
• 0.5 teaspoons black pepper
• 2 tablespoons olive oil
• 2 pieces garlic cloves, minced
• 15 ounces crushed tomatoes (canned)
• 1 teaspoons dried oregano
• 1 teaspoons dried basil
• 0.5 teaspoons granulated sugar
• 0.5 cups Parmesan cheese, grated
• 0.25 cups breadcrumbs
• 2 tablespoons fresh parsley, chopped (optional for garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

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

Step 3

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant.

Step 4

Stir in the crushed tomatoes, oregano, basil, and sugar. Allow the sauce to simmer for 5-7 minutes, stirring occasionally. Adjust seasoning with additional salt and pepper if needed.

Step 5

Transfer the tomato sauce to a baking dish and spread it evenly across the bottom.

Step 6

Place the seasoned fish fillets on top of the tomato sauce in a single layer.

Step 7

In a small bowl, mix the grated Parmesan cheese and breadcrumbs. Drizzle the remaining 1 tablespoon of olive oil over the mixture and combine well.

Step 8

Sprinkle the Parmesan-breadcrumb mixture evenly over the fish fillets.

Step 9

Bake the dish in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork, and the topping is golden brown.

Step 10

Remove from the oven and let rest for a few minutes. Garnish with fresh parsley if desired before serving.

Step 11

Serve hot with crusty bread, rice, or a green salad.

Nutrition Facts

Serving size	(1340.6g)

Amount per serving	% Daily Value*
Calories	1367.7

Total Fat 50.5g	0%
Saturated Fat 14.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 440mg	0%
Sodium 3301.2mg	0%
Total Carbohydrate 51.5g	0%
Dietary Fiber 9.2g	0%
Total Sugars 20.0g
Protein 186.0g	0%

Vitamin D 1600IU	0%
Calcium 736.0mg	0%
Iron 8.2mg	0%
Potassium 3407.7mg	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: 32.4%

Protein: 53.0%

Carbs: 14.7%