Feta Tomato Basil Fish
A flavorful fish dish topped with a fresh tomato, basil, and feta mixture, offering vibrant Mediterranean flavors perfect for a quick, healthy, and satisfying meal.
Ingredients
Instructions
- In a saucepan, sauté chopped onion and minced garlic in oil until tender.
- Add drained Italian diced tomatoes and minced basil; bring to a boil.
- Reduce heat and simmer uncovered for 5 minutes.
- Broil fish 4-6 inches from heat for 5 minutes.
- Top each piece of fish with the tomato mixture and crumbled feta cheese.
- Broil for an additional 5-6 minutes or until fish flakes easily.
Tips & Substitutions
For a burst of flavor, try adding a splash of lemon juice or a pinch of red pepper flakes to the tomato mixture. If you don't have fresh basil, dried basil can work in a pinch, but use about one-third of the amount. You can also substitute the white fish with salmon or tilapia for different flavor profiles. This dish can be served with a side salad for a light meal or paired with rice for heartier fare.
Serving Suggestions
Serve Feta Tomato Basil Fish alongside a fresh garden salad or steamed vegetables for a light and nutritious meal. It pairs beautifully with Mediterranean recipes like Vegetable-Salmon Pasta Salad or a simple lemon rice. For a complete dining experience, consider crusty bread to soak up the delicious tomato sauce.
Storage & Reheating
Leftover Feta Tomato Basil Fish can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10 minutes or until warmed through. Avoid microwave reheating, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Feta Tomato Basil Fish contains roughly 925 calories, with 21g protein, 95g carbohydrates, and 55g fat. It is an excellent source of iron (168% of the Daily Value), dietary fiber (56% of the Daily Value), and calcium (54% of the Daily Value). Note that it is relatively high in sodium, at 1031mg per serving (45% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish for this recipe?
Yes, you can use frozen fish, but make sure to thaw it completely before cooking. Thaw in the refrigerator overnight or place it in a sealed bag under cold running water for quicker thawing. Cooking times may vary slightly, so ensure the fish reaches a safe internal temperature.
What type of fish works best for this recipe?
White fish like cod, haddock, or snapper are excellent choices due to their mild flavor and flaky texture. You can also use salmon for a richer taste, but adjust cooking times as salmon may require a bit longer under the broiler.
Can I make this dish ahead of time?
While it's best served fresh, you can prepare the tomato mixture ahead of time and store it in the refrigerator for up to 2 days. Just broil the fish and add the topping just before serving to maintain the best texture and flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).