Pan Fried Fish in Tomato Sauce

by Tomato Wellness | Feb 13, 2024 | Recipes

We love a dinner option that’s family friendly, delicious and nutritious. Enter this Pan-Fried Fish recipe – it combines the delicate flavors of pan-fried fish with the rich and savory taste of canned tomatoes, which provides a satisfying meal and a host of health benefits.

Packed with essential vitamins like vitamin C, potassium, and folate, as well as antioxidants like lycopene, canned tomatoes support overall health and wellbeing. Additionally, the lycopene in tomatoes has been linked to reducing the risk of certain chronic diseases, making it a valuable addition to any meal. Add in the protein from the cod fish, and you have a satisfying meal that’s sure to please everyone at the table!

Learn how to make this recipe here. 

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Pan Fried Fish in Tomato Sauce

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This pan fried fish recipe combines the delicate flavors of cod fish with the rich and savory taste of canned tomatoes, which provides a satisfying meal and a host of health benefits.

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Ingredients

• 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

Instructions

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!

Notes

• 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.
• Recipe approved by Ellie Krieger, Culinary Nutritionist (RD) for Tomato Wellness.com

Nutrition Information:

Serving Size:

1 fish fillet and about ¾ cup sauce
Amount Per Serving: Calories: 300Total Fat: 8gSaturated Fat: 1gCholesterol: 75mgSodium: 630mgCarbohydrates: 21gFiber: 4gSugar: 11gProtein: 34g