Italian baked fish marinara is made with recent fish filets baked in a flavorful marinara sauce enriched with recent tomatoes, olive oil and herbs. It’s a lightweight and wholesome baked fish recipe excellent for a weeknight meal!
This Italian baked fish marinara is a straightforward means so as to add selection to your weekly menu. Delicate white fish is wrapped in parchment paper with a recent 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 conserving it moist with the most effective tender, flaky outcomes! It’s easy, scrumptious after which could be served over rice or changed into an Italian seafood pasta.
We love to incorporate fish and seafood recipes for gentle and wholesome dinner choices regularly and different favorites embrace this Italian baked fish and chips and Italian pan fried fish.
Why You’ll Love This Baked Fish
Straightforward 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 full of vitamins and healthful components! Plus it’s low-carb, low calorie, dairy free and gluten-free!
Easy and flavorful: This recipe for baked fish comprises simple to search out, easy components however every one imparts massive taste.
Baked Fish Recipe Substances
- Fish filets: You’ll need 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 reduce into small items will turn into 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 recent taste.
- Olive oil: This can 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 could be added corresponding to cumin, paprika or chili powder. You may experiment with discovering a mixture you want!
- Contemporary spinach: Add some recent spinach when wrapping the fish for an extra enhance of vitamins!
- Lemon zest: A little bit of lemon zest or recent lemon juice all the time pairs effectively with fish.
Learn how to 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, high 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 performed.
Uncover the fish, drain extra water then increase the warmth and bake for an additional 5 minutes. Serve instantly.
knowledgeable suggestions
- Keep away from overcooking the fish: Fish is prepared when the inner temperature reaches 145°F.
- Cooking time could fluctuate: Relying on the thickness of your filets, the cooking time could fluctuate. Utilizing a meat thermometer to test the temperature might help keep away from overbaking.
- Even thickness: Tuck skinny edges of the fish below the fish in order that they don’t cook dinner quicker than the thicker edges.
- Contemporary herbs: Garnishing with recent herbs like basil and parsley can add loads of taste earlier than serving! Keep away from cooking the fish with recent basil, although, as it should 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! Making ready your sides earlier than you bake the fish might help the whole lot be prepared on the similar time.
Serving Solutions
This baked fish recipe pairs effectively with many sides, salads and naturally a slice of crusty Italian bread. I typically serve it with a aspect of brown rice or pasta and a few steamed greens with Parmesan.
Just a few different favourite sides that I like to have on the menu when serving this fish embrace:
What fish is greatest cooked within the oven?
Whereas actually nearly any type of fish could 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 right as they maintain up effectively throughout baking.
What’s the greatest temperature to bake fish?
It actually will depend on each the fish recipe and what kind of fish it’s. For filets and steaks, the next temperature of 450°F is greatest but when your fish is dressed, like this recipe, 350°F is greatest.
On this baked fish recipe, the fish will bake at 350°F till close to the tip of cooking time when the temperature is raised a bit to empty off extra liquid from the marinara.
Can I exploit canned tomatoes as an alternative of Roma tomatoes?
Sure, canned diced tomatoes is usually a handy substitute, however recent Roma tomatoes present a more energizing style.
Learn how to 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 simplest ways to test, though it’s also possible to 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, however it’s greatest to bake the fish recent for optimum texture.
Extra Fish Recipes
If you’re searching for a brand new option 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 reduce into small items
- ¾ teaspoon oregano
- ¾ teaspoon basil
- ¼ teaspoon salt
- 1-2 dashes sizzling pepper flakes if desired
- ¼ cup chopped recent Italian parsley 7 grams
- 3½ tablespoons olive oil (divided)
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Pre-heat oven to 350F (180C).
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In a medium bowl add, reduce up seeded tomatoes, oregano, basil, salt, sizzling pepper flakes, Italian parsley and 2½ tablespoons olive oil. Combine gently to mix.
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Line a medium to massive baking pan with a big sufficient piece of parchment paper (massive sufficient to fold over the fish), line fish fillet (they are often touching) high fish with tomato combination, drizzle with 1 tablespoon (15 grams) olive oil and fold the parchment paper to cowl the fish.
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Bake within the oven for roughly 15-20 minutes. Uncover and drain extra water, increase warmth to 400F (200C) and proceed to bake for an additional 5 minutes. Take away from oven and serve instantly. Get pleasure from!
Learn how to retailer Oven Baked Fish Marinara?
Baked fish marinara could be saved in an hermetic container within the fridge for as much as 3 days. Reheat within the microwave till warmed by. I beneficial protecting 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
