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close up of a piece of fish in tomato sauce served with mashed potatoes.
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4.82 from 16 votes

White Fish in Tomato Sauce

Fish in tomato sauce, a quick and simple white fish fillet recipe made in one pan.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Fish
Cuisine: Romanian
Servings: 4 servings
Calories: 273kcal
Author: Adina

Equipment

  • Large skillet

Ingredients

  • 2 medium onions
  • 3-4 garlic cloves
  • 1 green bell pepper
  • 2 tablespoons oil
  • 2 cans chopped tomatoes 400 g/ 14 oz each
  • 2 tablespoons tomato paste
  • ½ teaspoon sugar
  • fine sea salt and freshly ground black pepper
  • 4 white fish fillet 125 g-140g / 4.4 – 5 oz each (redfish, pollock, pangasius, or similar)
  • lots of parsley

Instructions

  • Chop the onions and the garlic cloves finely. Chop the pepper into small cubes.
  • Heat the oil in the cast iron pan or another pan of your choice. Cook the onions and the bell pepper until the onions are translucent. Add the garlic and stir for another minute.
  • Give the chopped tomatoes and their juices to the pan. Add the tomato paste, sugar, some fine sea salt, and pepper. Stir well.
  • Cook for about 15-20 minutes or until the peppers and onions are very soft. Adjust the taste with salt and pepper.
  • Place the fish fillet in the pan, spoon a little tomato sauce over them and let simmer gently for about 5 minutes.
  • Sprinkle with chopped parsley and serve immediately with mashed potatoes.

Nutrition

Serving: 1/4 of the dish | Calories: 273kcal | Carbohydrates: 14g | Protein: 35g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Cholesterol: 129mg | Sodium: 434mg | Fiber: 3g | Sugar: 7g