Name: Baked White Fish with Tomato and Herb Sauce
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Cuisine: Tropical Fusion
Ingredients: 2 cups cooked chicken breast, diced; 1 cup pineapple chunks (fresh or canned, drained if canned); 1 cup seedless red grapes, halved; 1 cup cherry tomatoes, halved; 4–6 lettuce leaves; 1/4 cup red onion, finely chopped; 1/2 cup mayonnaise or yoghurt-based dressing; Salt, to taste; Black pepper, to taste

Jump to Recipe

This elegant yet simple dish features tender, flaky white fish baked to perfection and topped with a rich tomato and herb sauce. Light, nutritious, and full of flavour, it makes a perfect weeknight dinner or an impressive meal for guests.

Why You’ll Love This Recipe

This recipe is a healthy, low-fat option that doesn’t compromise on taste. The delicate flavour of the fish pairs beautifully with the tangy sweetness of tomatoes and the aromatic freshness of herbs. It is quick to prepare, easy to bake, and requires minimal clean-up. Plus, it’s naturally gluten-free and can be served with a variety of side dishes.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

White fish fillets (such as cod, haddock, or tilapia)
Fresh tomatoes, sliced
Olive oil
Fresh parsley, chopped
Lemon juice
Salt and pepper

directions

Preheat oven to 190°C (375°F).
Lightly oil a baking dish and place the fish fillets inside.
Drizzle olive oil and lemon juice over the fish, and season with salt and pepper.
Arrange sliced tomatoes on top of the fish.
Sprinkle chopped parsley over the top.
Bake for 15–20 minutes or until the fish flakes easily with a fork.
Serve hot with your choice of sides.

Servings and timing

Serves: 4 people
Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes

Variations

Add minced garlic for extra flavour.
Use cherry tomatoes for a sweeter taste.
Incorporate fresh basil or oregano for a different herbal note.
Top with a sprinkle of Parmesan cheese before baking for a cheesy finish.

storage/reheating

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven at a low temperature to avoid drying out the fish.

FAQs

What type of fish is best for this recipe?

Any mild white fish such as cod, haddock, tilapia, or halibut works well.

Can I use canned tomatoes instead of fresh?

Yes, but drain them well to prevent excess liquid in the baking dish.

How do I know when the fish is cooked?

It should flake easily with a fork and be opaque throughout.

Can I make this dish in advance?

It’s best served fresh, but you can prepare the tomato topping ahead of time.

Can I use frozen fish fillets?

Yes, thaw completely before baking for even cooking.

What herbs work well besides parsley?

Basil, thyme, dill, and oregano are all excellent choices.

Is this recipe suitable for a low-carb diet?

Yes, it is naturally low in carbohydrates.

What can I serve with baked white fish?

It pairs well with steamed vegetables, rice, or potatoes.

Can I cook this on the stovetop instead?

Yes, you can pan-sear the fish and spoon the tomato mixture over it.

Does this recipe work with salmon?

Yes, but adjust the cooking time, as salmon is thicker and fattier.

Conclusion

Baked White Fish with Tomato and Herb Sauce is a wholesome, flavour-packed dish that is easy enough for a busy weeknight but elegant enough for entertaining. With minimal ingredients and a quick cooking time, it’s a healthy option you’ll want to make again and again.