Fish Fillet Skillet
A hearty fish fillet skillet dish featuring tender fish cooked in a savory tomato sauce with onions and herbs. Perfect for a quick weeknight dinner, it offers a flavorful blend of tomato, onion, and parsley that complements the mild fish. Easy to prepare and satisfying for the whole family.
Ingredients
Instructions
- Partially defrost the fish fillets so they can be easily separated.
- Pour oil into a skillet.
- Add chopped onion and cook over medium heat for about 5 minutes.
- Add the tomato sauce, water, salt, pepper, and parsley to the skillet, and cook for about 5 minutes.
- Add the fish fillets to the skillet, cover, and simmer for 10 minutes or until the fish is cooked through.
Tips & Substitutions
For best results, ensure the fish fillets are only partially defrosted to make them easier to separate. If you're out of parsley, fresh basil or even cilantro can provide a different flavor profile. You can also swap the tomato sauce for a can of diced tomatoes for a chunkier texture. Adjust the salt according to your taste preference, especially if you plan to serve with salty sides.
Serving Suggestions
Serve the fish fillet skillet over a bed of rice or alongside crusty bread to soak up the delicious sauce. A simple green salad or steamed vegetables make for a refreshing side. This dish pairs beautifully with Hancock'S Harbor Crab Cakes for a delightful seafood spread.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish and sauce in a skillet over low heat, adding a splash of water to prevent drying out. Cover to steam and warm through thoroughly, ensuring the fish reaches a safe internal temperature before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Fish Fillet Skillet contains roughly 1102 calories, with 12g protein, 6g carbohydrates, and 117g fat. It is an excellent source of vitamin C (40% of the Daily Value), iron (33% of the Daily Value), and protein (24% of the Daily Value), and a good source of potassium and dietary fiber. Note that it is relatively high in sodium, at 1624mg per serving (71% 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 fresh fish fillets instead of frozen?
Yes, fresh fish fillets can be used instead of frozen. Just reduce the cooking time slightly, as fresh fish cooks faster. Ensure the fish is cooked through and flakes easily with a fork.
What type of fish works best for this recipe?
Mild white fish such as tilapia, cod, or haddock works best for this skillet dish. These types of fish absorb the flavors of the sauce well and provide a pleasant texture when cooked.
Can I make this recipe ahead of time?
While the fish is best served fresh, you can prepare the sauce ahead of time and store it in the refrigerator. When ready to serve, you can quickly add the fish to the sauce and cook as directed for a speedy meal.
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).