Fish in Tomato Sauce with Herbs

Makes 4 servings

This recipe is perfect for summer! Warm weather makes this meal ideal; it’s light and fresh, but oh so satisfying. Fresh tomatoes simmered with garlic and herbs transform this dish into a perfect flavorful selection for a late night meal. Even those who usually pass on fish won’t be able to hold back their enjoyment of this dish.



2 tbsp. olive oil
2 cloves garlic, minced
¼ tsp. red pepper flakes
3 cups water
1½ lb. ripe tomatoes (about 5 medium), cut into 1-inch pieces
1 tbsp. chopped fresh oregano leaves
1 tbsp. chopped fresh thyme leaves
Kosher salt, to taste
Freshly ground black pepper, to taste
1½ lb. tilapia fillets, cut into 4 servings



1. Heat the oil in a deep skillet over medium heat until it shines or shimmers. Add garlic and red pepper flakes and cook, stirring, until the garlic begins to turn golden brown, around 10 seconds.
2. Add water, tomatoes, oregano and thyme and bring to a boil. Cover and simmer for 15 minutes. Remove the lid, reduce the heat to low and simmer 8–10 minutes more to thicken the sauce. Season with salt and pepper, to taste.
3. Add fish to the pan, season with salt, cover and cook for another 7–9 minutes, or until the fish becomes tender.
4. Place one piece of fish in each bowl and divide the sauce among the bowls. Serve immediately.



Calories 260
Total Fat 10g (13%)
Saturated Fat 1.995g (10%)
Trans Fat 0.003g
Total Carbohydrate 8g (3%)
Dietary Fiber 2g (7%)
Total Sugars 5g
Includes 0g Added Sugars (0%)
Cholesterol 85mg (28%)
Sodium 680mg (30%)
Protein 36g (72%)
Vitamin D 13mcg (60%)
Calcium 64mg (4%)
Iron 1.74mg (10%)
Potassium 940mg (20%)
Phosphorus (25%)


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