Lois' Tomato Fish Bake
Lois' Tomato Fish Bake features tender fish fillets baked in a flavorful tomato sauce with vegetables, ideal for a hearty and healthy family meal.
Ingredients
Instructions
- Sprinkle chopped onion, chopped celery, and chopped parsley in a greased 13 x 9 x 2-inch baking pan.
- Place fish fillets over the vegetables.
- Pour vegetable oil over the fish.
- Season with salt and pepper.
- Sprinkle more chopped vegetables on top of the fish.
- Pour tomato sauce over the top.
- Bake at 375°F (190°C) for 40 to 45 minutes or until the fish flakes easily.
Tips & Substitutions
For a lighter version, consider using a white fish like tilapia or cod. If you want to enhance the flavor, add some minced garlic or a dash of hot sauce. Fresh herbs can also be substituted for dried ones; just remember that you need less dried herbs than fresh. You could even experiment with adding some sautéed bell peppers for extra color and flavor.
Serving Suggestions
This dish pairs beautifully with a side of steamed rice or a fresh green salad to balance the richness of the fish bake. You might also serve some crusty bread to soak up the delicious tomato sauce. For a complete meal, consider pairing it with a light white wine or sparkling water with a slice of lemon.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to three days. To reheat, place the fish bake in a preheated oven at 350°F (175°C) for about 15-20 minutes, or until heated through. Alternatively, you can use a microwave, but be cautious not to overcook the fish, as it can become dry.
Nutrition & Diet Analysis (per serving)
Each serving of Lois' Tomato Fish Bake contains roughly 185 calories, with 10g protein, 29g carbohydrates, and 6g fat. It is an excellent source of vitamin C (82% of the Daily Value), iron (71% of the Daily Value), and dietary fiber (39% of the Daily Value). Note that it is relatively high in sodium, at 1378mg per serving (60% 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 fillets for this recipe?
Yes, you can use frozen fish fillets, but it's best to thaw them completely before cooking. This ensures even cooking and helps the flavors meld better. If you're in a hurry, you can also bake them from frozen, but you may need to adjust the cooking time accordingly.
What can I substitute for tomato sauce?
If you don't have tomato sauce, you can use crushed tomatoes or even a homemade tomato puree. For a different flavor profile, try using salsa or a marinara sauce, which can add extra spices and depth to the dish.
How can I make this dish spicier?
To add some heat to the dish, consider incorporating red pepper flakes or a splash of hot sauce into the tomato sauce before pouring it over the fish. You could also add some diced jalapeños or even a sprinkle of cayenne pepper for an extra kick.
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).