Italian baked fish marinara is made with contemporary fish filets baked in a flavorful marinara sauce enriched with contemporary tomatoes, olive oil and herbs. It’s a lightweight and wholesome baked fish recipe good for a weeknight meal!
This Italian baked fish marinara is an easy manner so as to add selection to your weekly menu. Delicate white fish is wrapped in parchment paper with a contemporary marinara sauce and the result’s a satisfying and healthful meal that’s bursting with taste.
Baking the fish in parchment paper (en papillote) steams it gently whereas additionally preserving it moist with the most effective tender, flaky outcomes! It’s easy, scrumptious after which will be served over rice or was an Italian seafood pasta.
We love to incorporate fish and seafood recipes for gentle and wholesome dinner choices regularly and different favorites embody this Italian baked fish and chips and Italian pan fried fish.
Why You’ll Love This Baked Fish
Simple to make: Mix your marinara sauce components, wrap fish in parchment paper after which bake for a scrumptious meal prepared in 40 minutes.
Wholesome: This baked fish dish is filled with vitamins and healthful components! Plus it’s low-carb, low calorie, dairy free and gluten-free!
Easy and flavorful: This recipe for baked fish incorporates straightforward to search out, easy components however every one imparts large taste.
Baked Fish Recipe Elements
- Fish filets: You will have 4 1⁄2 – 1 inch thick fillets. I used halibut. Frozen fish can be utilized however will want dto be thawed and patted dry.
- Roma tomatoes: 10-14 tomatoes which have been seeded and minimize into small items will grow to be the bottom of the marinara.
- Dried herbs and spices: Dried oregano, basil, salt and sizzling pepper flakes add flavorful style.
- Contemporary parsley: Italian parsley provides contemporary taste.
- Olive oil: This may add richness to the tomato sauce.
Substitutions and Variations
- Capers, garlic and olives: Capers and kalamata olives would add briny style on this baked fish recipe! Garlic cloves will add wealthy and savory Mediterranean style.
- Spices: Different spices will be added equivalent to cumin, paprika or chili powder. You may experiment with discovering a mix you want!
- Contemporary spinach: Add some contemporary spinach when wrapping the fish for a further increase of vitamins!
- Lemon zest: A little bit of lemon zest or contemporary lemon juice all the time pairs properly with fish.
How you can Make Italian Baked Fish Marinara
To start out, put together the marinara sauce. In a medium bowl add tomatoes, oregano, basil, salt, sizzling pepper flakes, Italian parsley and olive oil. Combine gently to mix.
Subsequent, line a baking pan with a bit of parchment paper. Place fish fillets in a single layer onto the parchment paper, prime with tomato combination after which drizzle with remaining olive oil.
Fold the parchment paper over to cowl the fish. Bake the fish within the oven till completed.
Uncover the fish, drain extra water then elevate the warmth and bake for an additional 5 minutes. Serve instantly.
professional ideas
- Keep away from overcooking the fish: Fish is prepared when the inner temperature reaches 145°F.
- Cooking time might fluctuate: Relying on the thickness of your filets, the cooking time might fluctuate. Utilizing a meat thermometer to examine the temperature may help keep away from overbaking.
- Even thickness: Tuck skinny edges of the fish underneath the fish so that they don’t prepare dinner sooner than the thicker edges.
- Contemporary herbs: Garnishing with contemporary herbs like basil and parsley can add plenty of taste earlier than serving! Keep away from cooking the fish with contemporary basil, although, as it can flip black and alter the flavour of the fish.
- Prep sides prematurely: This can be a fast recipe and your fish is prepared in solely 25 minutes! Getting ready your sides earlier than you bake the fish may help every thing be prepared on the identical time.
Serving Recommendations
This baked fish recipe pairs properly with many sides, salads and naturally a slice of crusty Italian bread. I usually serve it with a aspect of brown rice or pasta and a few steamed greens with Parmesan.
A couple of different favourite sides that I like to have on the menu when serving this fish embody:
What fish is finest cooked within the oven?
Whereas actually virtually any sort of fish will be cooked within the oven, for this fish in tomato sauce, I like to recommend a white fish. Any thick fillet like cod, halibut, or sea bass is good as they maintain up properly throughout baking.
What’s the finest temperature to bake fish?
It actually is dependent upon each the fish recipe and what kind of fish it’s. For filets and steaks, the next temperature of 450°F is finest but when your fish is dressed, like this recipe, 350°F is finest.
On this baked fish recipe, the fish will bake at 350°F till close to the top of cooking time when the temperature is raised a bit to empty off extra liquid from the marinara.
Can I take advantage of canned tomatoes as an alternative of Roma tomatoes?
Sure, canned diced tomatoes is usually a handy substitute, however contemporary Roma tomatoes present a more energizing style.
How you can know when baked fish is able to eat?
Fish is prepared when the inner temperature reaches 140-145°F. Utilizing a thermometer is one of the best ways to examine, though you can even use a fork and if the fish flakes simply it’s prepared.
Can I make this dish forward of time?
You may put together the tomato combination prematurely, nevertheless it’s finest to bake the fish contemporary for optimum texture.
Extra Fish Recipes
If you’re searching for a brand new solution to serve fish then I hope you do that Italian Baked Fish Marinara! Buon Appetito.
- 4 thick fish fillet (½-1 inch thick) (I used halibut, frozen fish can be utilized, de-frost and towel dry earlier than baking)
- 10-14 small roma tomatoes (seeded and minimize into small items
- ¾ teaspoon oregano
- ¾ teaspoon basil
- ¼ teaspoon salt
- 1-2 dashes sizzling pepper flakes if desired
- ¼ cup chopped contemporary Italian parsley 7 grams
- 3½ tablespoons olive oil (divided)
-
Pre-heat oven to 350F (180C).
-
In a medium bowl add, minimize up seeded tomatoes, oregano, basil, salt, sizzling pepper flakes, Italian parsley and 2½ tablespoons olive oil. Combine gently to mix.
-
Line a medium to giant baking pan with a big sufficient piece of parchment paper (giant sufficient to fold over the fish), line fish fillet (they are often touching) prime fish with tomato combination, drizzle with 1 tablespoon (15 grams) olive oil and fold the parchment paper to cowl the fish.
-
Bake within the oven for about 15-20 minutes. Uncover and drain extra water, elevate warmth to 400F (200C) and proceed to bake for an additional 5 minutes. Take away from oven and serve instantly. Take pleasure in!
How you can retailer Oven Baked Fish Marinara?
Baked fish marinara will be saved in an hermetic container within the fridge for as much as 3 days. Reheat within the microwave till warmed by way of. I really useful masking it whereas reheating to keep away from splatter from the tomato sauce!
Energy: 139kcal | Carbohydrates: 6g | Protein: 1g | Fats: 12g | Saturated Fats: 1g | Sodium: 156mg | Potassium: 388mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1605IU | Vitamin C: 26.2mg | Calcium: 27mg | Iron: 0.8mg
Up to date from January 29, 2018
