Baked Fish With Vegetable Sauce

This recipe is for oven baked fish. It makes for an easy one-pan dish with delicious vegetable sauce that’s full of flavors. It’s a healthy choice, perfect dinner for the whole family. This recipe can be made with any white fish like cod, haddock, swordfish, tilapia, as long as they are cut in steaks or fillets.

Why You Should Make Baked Fish With Vegetable Sauce

This super easy and tasty Baked Fish With Vegetable Sauce is great for pairing with rice, grits, or pasta. Your meal will be ready to serve in about 30 minutes. This is a healthy recipe idea. It’s low on carbs and calories and is perfect for those on a diet.

How To Cook Baked Fish With Vegetable Sauce

I love to start each and every recipe by preparing the ingredients I need for it. In this case, it’s pretty simple. I’ve got everything you need shown in the photos bellow.

  • Preparing The Sauce
  • For this you need a skillet. Pour some oil and preheat it on medium high. Add 1-2 chopped cloves of garlic and fry them for 1 minute. Add some tomato paste and cook for 1 minute.
  • Then add onion and carrot and fry 5-7 minutes.
  • Add some tomato paste and cook for 2 minute. Take 1 cup of water and pour into sauce. Then add salt, pepper, bay leaf, garlic powder, paprika and cook for 3 minutes.
  • Bake the fish.
  • Preheat oven to 400F.
  • Take the fish, wash and pat it dry with paper towel, cut them into peaces.
  • Season both sides with salt, pepper and any seasoning you like and place to baking dish.
  • Pour the sauce over the fish.
  • Bake the fish for 15-20 minutes.

Consider Sharing & Repining

If you enjoyed this recipe please feel free to pin this to your “healthy recipes” board. Leave a comment bellow if you liked this. Thanks!

Tips

It can be variety of vegetables: red, yellow pepper, cherry tomato, also you can add some greens.

Baked Fish With Vegetable Sauce

Recipe by Elena VoynovaCourse: Dinner, Appetizers, LunchCuisine: RussianDifficulty: Easy
Servings

4

servings
Prep time

15

minutes
Cooking time

20

minutes
Total time

35

minutes

Ingredients

  • 500 g White fish(Cod, Pollock, Bass…)

  • 1-2 onion

  • 1 medium carrot

  • 200 g tomato paste

  • 1 tsp paprika

  • 1 tsp garlic powder

  • salt, black pepper to test

  • 2 bay leaf

  • 3-4 tbsp vegetable oil

  • 1 cup of water

  • 1 tsp seasoning

Directions

  • Preparing The Sauce:
  • For this you need a skillet. Pour some oil and preheat it on medium high. Add 1-2 chopped cloves of garlic and fry them for 1 minutes .Add some tomato paste and cook for 1 minute.
  • Then add onion and carrot and fry 5-7 minutes.
  • Add some tomato paste and cook for 2 minute. Take 1 cup of water and pour into sauce. Then add salt, pepper, bay leaf, garlic powder, paprika and cook for 3 minutes.
  • Bake the fish:
  • Preheat oven to 400F.
  • Take the fish, wash and pat it dry with paper towel, cut them into peaces.
  • Season both sides with salt, pepper and any seasoning you like and place to baking dish.
  • Pour the sauce over the fish.
  • Bake the fish for 15-20 minutes.
  • Enjoy!
 

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