Craving a quick, delicious way to enjoy seafood? This Ultimate Broiled Fish with Tomato Sauce is a must-try. It combines tender, flaky fish with a rich, savory tomato sauce for a meal that’s both simple and satisfying.
Perfect for any night of the week, this dish promises to please everyone at the table. Get ready to savor each bite!
Steps
- Heat a tablespoon of olive oil in a large skillet over high heat. Add the smashed garlic and cook it until it turns golden brown.
- Add the halved grape tomatoes to the skillet and season with salt and freshly ground pepper. Reduce the heat to low and let the mixture simmer for about 15 minutes.
- Stir in fresh chopped basil and continue cooking the sauce for an additional 5 minutes. Meanwhile, season the fish with salt and pepper and lightly spray it with olive oil.
- Broil or grill the seasoned fish over medium heat until it is thoroughly cooked. Once done, serve the fish topped with the prepared tomato sauce.
Ingredients
- 1 tablespoon olive oil
- 6 cloves of garlic, smashed
- 1 pound of grape tomatoes, halved
- Salt and freshly ground pepper to taste
- 1/4 cup of freshly chopped basil
- Olive oil spray
- 4 pieces of flounder (or tilapia or sole), each weighing 7 ounces
Nutritional Values
Calories: 1011.6 kcal | Protein: 152 g | Carbohydrates: 38.4 g | Fat: 23.2 g | Sodium: 658 mg | Fiber: 0.8 g
FAQ
- Can I use a different type of fish for this recipe?
- Yes, you can substitute flounder with other mild white fish such as tilapia or sole.
- What is the best way to serve this dish?
- The broiled fish with tomato sauce can be served over orzo for a complete meal, but it also pairs well with pasta or chicken.
- How long does it take to cook the tomato sauce?
- The sauce requires about 15 minutes of simmering, followed by an additional 5 minutes after adding fresh basil.
- Can this tomato sauce be used for other dishes?
- Absolutely, this simple garden tomato sauce is versatile and works great over pasta or as a topping for chicken.
- What is the nutritional information for this dish?
- One serving contains approximately 252.9 calories, 38 grams of protein, 9.6 grams of carbohydrates, 5.8 grams of fat, 164.5 mg of sodium, and 0.2 grams of fiber.
Tips
- To enhance the flavor of the fish, season it with salt and pepper before cooking and spray it lightly with olive oil for a crispy finish.
- For a richer sauce, allow the grape tomatoes to simmer on low heat for at least 15 minutes to fully develop their flavors before adding the fresh basil.
- Consider serving the fish and tomato sauce over orzo for a complete meal, or try pairing it with your favorite pasta or chicken for variety.
- Be sure to smash the garlic cloves before cooking to release more flavor into the olive oil, giving your sauce a more robust taste.
Equipment
- Broiler pan or grill pan (if you don’t already have one for broiling or grilling fish)
- Large skillet (if you need a new or specific one for the sauce)
- Olive oil spray bottle (for lightly spraying oil on the fish)
