Pan Seared Fish In Tomato Sauce

Pan Seared Fish In Tomato Sauce

Prep Time

10 Minutes

Cook Time

30 Minutes


  • 2 Tbsp. Oil, Divided
  • 1 Large White Onion, Finely Diced
  • 3-4 Garlic Cloves, Minced
  • 1 Medium Green Bell Pepper, Diced Fine
  • 2 (14.5 Oz) Cans Diced Tomatoes
  • 2 Tbsp. Tomato Paste
  • ½ Cup Water
  • ⅛ Tsp. Freshly Ground Black Pepper
  • 4x 6 Oz. Cod Fish Filet, Or Other Firm White Fish Filet (Thawed If Frozen)
  • 1 Bunch Parsley, Finely Chopped

Serving size:

1 fish fillet and about ¾ cup sauce

Per serving:

Calories 300; Total Fat 8 g; (Sat Fat 1 g); Protein 34 g; Carb 21 g; Fiber 4 g; Cholesterol 75 mg; Sodium 630 mg; Total Sugar 11 g (includes 0 g Added Sugars)

Tip from Ellie:

Any type of white flakey fish, or even shrimp, works in this dish so buy what looks best or what is on sale. And don’t count out frozen seafood. It’s just as healthy and
sometimes even “fresher” than fresh fish because it is frozen right after being caught. Plus, it’s super convenient and economical.

Preparation Steps:

  1. Make the sauce: Heat 1 Tbsp. of oil in a large saute pan over medium heat. Add onions and bell pepper and saute until the onions are translucent, about 5 minutes. Add in the garlic and saute for another minute.
  2. Mix in the diced tomatoes and their juices to the pan. Add the tomato paste, water, salt, and pepper. Stir well. Cook for about 15-20 minutes or until the peppers and onions are very soft. Taste and adjust seasoning to your preference and keep over low heat.
  3. In a separate saute pan, heat remaining olive oil over medium heat. Pat the cod dry with paper towels and season both sides of cod with pepper.
  4. Place cod in the oil and cook until golden brown, about 3 minutes. Carefully flip the cod over and continue cooking for another 2 minutes. Transfer to a pan with tomato sauce, spoon sauce over fish and gently cook for an additional 3 minutes, or until fish is firm and cooked through. Sprinkle with parsley.
  5. Serve fish and sauce with steamed vegetables, over rice or whole wheat pasta. Enjoy!
© Tomato Wellness