Looking for a no-fuss fish dinner that’s ready in under 30 minutes? This haddock with tomatoes is exactly what you need! It’s a simple combination that turns basic ingredients into a satisfying meal. The tomatoes create a light sauce that pairs perfectly with the mild fish, making it great for busy weeknights or when you want something that feels a bit fancy without the extra work. Trust me, this recipe might just become your new go-to fish dish.
Suggestions for Ingredient Substitution
White fish like cod or halibut can be substituted with other mild, flaky fish such as tilapia, pollock, or mahi-mahi. These alternatives offer similar textures and absorb flavors well. Adjust cooking time slightly based on the thickness of the fish fillets.
Greek extra virgin olive oil can be replaced with avocado oil or grapeseed oil for a more neutral flavor profile. These oils have high smoke points and provide healthy fats. Use the same amount as called for in the recipe.
Golden raisins can be swapped with chopped dried apricots or currants for a similar sweet-tart flavor and chewy texture. Use the same quantity as the raisins, or adjust to taste. These substitutions maintain the Mediterranean flavor profile while offering slight variations in sweetness and texture.
| Preparation Time | 10-15 minutes |
| Cooking Time | 30-40 minutes |
| Total Time | 40-55 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 1200-1400
- Protein: 90-100 g
- Fat: 80-100 g
- Carbohydrates: 60-70 g
Ingredients
For the sauce:
- 1/3 cup olive oil
- 1 tsp sweet paprika
- 1/2 tsp cayenne pepper
- 3 cups diced tomatoes (canned preferred)
- 10 garlic cloves (thinly sliced)
- 1 1/2 tbsp capers
- 1 1/2 tsp ground coriander
- 1 small red onion (finely diced)
- 1 tsp ground cumin
- 1/3 cup golden raisins
For the fish:
- 1 1/2 lb white fish (like haddock or cod)
- salt
- juice of 1/2 lemon
- zest from 1 lemon (for bright flavor)
- black pepper (freshly ground)
For the garnish:
- fresh parsley or mint (roughly chopped)
Step 1: Prepare the Tomato and Capers Sauce
In a medium saucepan, heat extra virgin olive oil over medium-high heat until it shimmers but is not smoking.
Add the onions and cook for about 3 minutes, stirring regularly, until they begin to turn golden.
Next, add tomatoes, garlic, spices, a pinch of salt, and pepper.
Mix in the capers and raisins, then bring the mixture to a boil.
Lower the heat to medium-low and let it simmer for approximately 15 minutes, allowing the flavors to meld together.
Step 2: Preheat the Oven and Season the Fish
Preheat your oven to 400 degrees F.
While the oven heats, pat the fish fillets dry with paper towels and season them with salt and pepper on both sides.
This ensures that the fish will cook evenly and absorb the flavors of the sauce.
Step 3: Assemble the Dish
Pour half of the prepared tomato sauce into the bottom of a 9 1/2” x 13” baking dish, spreading it out evenly.
Arrange the seasoned fish fillets on top of the sauce.
Squeeze fresh lemon juice over the fish and sprinkle with lemon zest for added flavor.
Cover the fish with the remaining tomato sauce.
Step 4: Bake the Fish
Place the baking dish in the preheated oven and bake for 15 to 18 minutes, or until the fish is cooked through and flakes easily with a fork.
Be careful not to overcook the fish to maintain its tender texture.
Step 5: Garnish and Serve
Remove the dish from the oven and let it rest for a minute.
Garnish with fresh parsley or mint, according to your preference.
Serve the baked fish hot, paired with sides like Mediterranean grilled zucchini, Greek potatoes, or Lebanese rice for a complete meal.
Enjoy your flavorful Mediterranean-inspired dish!
