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Fish Fillets with Tomatoes, Squash, and Basil Recipe

Fish Fillets with Tomatoes, Squash, and Basil Recipe

Ingredients

  • 2 cups very thinly sliced assorted summer squash (such as zucchini, yellow crookneck, and pattypan)
  • 1/4 cup thinly sliced shallots
  • 1/4 cup thinly sliced fresh basil, divided, plus 1/4 cup basil leaves
  • 20 cherry tomatoes, halved
  • 4 tablespoons dry white wine
  • 4 tablespoons extra-virgin olive oil, divided
  • Kosher salt, freshly ground pepper
  • 4 6-ounce skinless white flaky fish fillets (such as Atlantic cod or halibut)

Recipe Preparation

  • Place four 14x12" sheets of parchment paper, or heavy-duty foil if grilling, on a work surface. Divide squash among parchment sheets, arranging on one side of sheet in thin layers. Sprinkle shallots and sliced basil over, dividing equally. Scatter tomato halves around squash. Drizzle each packet with 1 Tbsp. wine and 1/2 Tbsp. oil (add 1/2 Tbsp. water to each if grilling). Season with salt and pepper. Place a fish fillet atop each portion. Season with salt and pepper; drizzle 1/2 Tbsp. oil over each.

  • Fold parchment over mixture and crimp edges tightly to form a sealed packet. DO AHEAD: Can be made 4 hours ahead. Chill. Let stand at room temperature for 15 minutes before continuing.

  • Preheat oven to 400°. Place packets in a single layer on a large rimmed baking sheet. Alternatively, build a medium fire in a charcoal grill, or heat a gas grill to medium-high. Bake or grill fish until just cooked through (a toothpick poked through the parchment will slide through fish easily), about 10 minutes. Carefully cut open packets (steam will escape). Garnish with basil leaves.

Recipe by The Bon Appétit Test Kitchen,

Nutritional Content

One serving contains: Calories (kcal) 300 Fat (g) 15 Saturated Fat (g) 2.5 Cholesterol (mg) 75 Carbohydrates (g) 7 Dietary Fiber (g) 2 Total Sugars (g) 4 Protein (g) 32 Sodium (mg) 220Reviews Section

5 One-Dish Fish Recipes

Here's the dish on fish: It's an excellent source of omega-3 fatty acids, which may protect against heart disease and stroke. But if you're like most women, you're not eating enough of it. In light of government warnings about the risk of mercury contamination in some species, many people "inappropriately curtail fish consumption and possibly increase their risk for adverse health outcomes," finds a recent report by the Harvard School of Public Health.

Fish&mdashwhich many home cooks consider intimidating and complicated&mdashis actually easy to prep and serve, as these five recipes prove. Here's the drill: Spread vegetables in a baking dish, drizzle with oil, and roast or steam until almost done. Turn the temperature up, tuck your favorite fillet in among the veggies, and roast or steam. In minutes, you'll have perfectly cooked fish and sumptuous vegetables on the side.

If all that isn't enough to get you to the fish counter in a dash, consider this: The type of fish you select is flexible. Mix and match the varieties, and before you know it, you'll be eating the two servings of fish you should aim for each week. Plan to cook fish approximately 10 minutes per inch of thickness.

(Cook quick meals at home that taste great and fight fat! Sign up for Chef'd and get all the ingredients and recipes delivered to your door.)

Fish with Crisp Potatoes

4 med Yukon gold potatoes, scrubbed and cut into ¼" slices
2 Tbsp extra virgin olive oil
4 skinless halibut or other fish fillets (4&ndash6 oz each)
1 bunch (about 12 oz) slender asparagus, trimmed
6 plum tomatoes, chopped (about 1 c)
2 Tbsp chopped fresh basil or cilantro
1 Tbsp fresh lime juice
½ tsp minced garlic

1. PREHEAT oven to 400ºF. Coat 13" X 9" baking dish with cooking spray. Add potatoes, drizzle with oil, and spread in even layer.
2. ROAST potatoes until browned on bottom, 30 to 45 minutes. Remove from oven. Turn potatoes so browned side is up.
3. INCREASE oven temperature to 450ºF. Place fish on potatoes. Place asparagus between fillets.
4. RETURN to oven and roast until fish is opaque in center, 8 to 10 minutes for thin fillets and 12 to 15 minutes for thicker fillets.
5. LET stand while making salsa: Combine tomatoes, basil, lime juice, and garlic.
6. USE wide spatula to serve potatoes with a portion of fish. Distribute asparagus evenly. Top with spoonful of salsa.

NUTRITION (per serving) 356 cal, 30 g pro, 36 g carb, 10 g fat, 1.5 g sat fat, 36 mg chol, 4 g fiber, 118 mg sodium

Roasted Fish with Cumin Sweet Potatoes

1 lb sweet potatoes, peeled and sliced ¼" thick
½ tsp ground cumin
1 Tbsp canola oil
4 catfish or other fish fillets (4 to 6 oz each)
1 tsp chili powder
½ c diagonally sliced scallions
1 bag (10 oz) frozen corn kernels, thawed
1 med green bell pepper, seeded and chopped
2 Tbsp fresh lime juice
1 Tbsp chopped cilantro
1 tsp finely chopped jalapeño, or more to taste

1. PREHEAT oven to 400ºF. In 13" X 9" baking dish, sprinkle potatoes with cumin and toss with oil to coat. Spread in even layer and roast until potatoes are browned, about 45 minutes.
2. REMOVE from oven. Increase oven temperature to 450ºF. Use wide spatula to gently turn potato slices. Arrange fish on top of potatoes. Sprinkle with chili powder and scallions.
3. RETURN to oven and roast until fish is opaque in center, 8 to 10 minutes per inch of thickness.
4. MEANWHILE, combine corn, green pepper, lime juice, cilantro, and jalapeño pepper.
5. LIFT with a wide spatula a portion of potatoes with fish on top onto serving plates. Spoon corn salad on top.

NUTRITION (per serving) 349 cal, 22 g pro, 38 g carb, 13 g fat, 2.5 g sat fat, 53 mg chol, 6 g fiber, 142 mg sodium

Roasted Fish with Artichokes

2 lg red onions, cut into ¼" wedges
2 Tbsp extra virgin olive oil
1 pkg (10 oz) frozen artichoke hearts, thawed (about 2 c)
1 c sm cherry or grape tomatoes
2 Tbsp chopped parsley
1 tsp grated orange zest
1 clove garlic, minced
4 skinless flounder or other fish fillets (4 to 6 oz each)

1. Preheat oven to 400ºF. Combine onions and oil in 13" X 9" baking dish. Spread in even layer.
2. Roast until onions are golden, about 35 minutes. Remove from oven. Stir in artichokes and tomatoes.
3. In small bowl, mix parsley, orange zest, and garlic. Set aside.
4. Increase oven temperature to 450ºF. Push vegetables to one side of dish and add fish. Spoon vegetables over fish. Sprinkle with parsley mixture.
5. Return to oven and roast until fish is opaque in center, about 5 minutes for thin fillets and 12 to 15 minutes for thicker fillets.

NUTRITION (per serving) 230 cal, 24 g pro, 15 g carb, 9 g fat, 1.5 g sat fat, 55 mg chol, 6 g fiber, 170 mg sodium

Fish with Summer Squash

1 strip lemon zest, cut into thin slivers
2 Tbsp extra virgin olive oil
1 lg red onion, chopped
8 oz zucchini, cut into ½" chunks
8 oz yellow squash, cut into ½" chunks
1 clove garlic, minced
4 striped bass or other fish fillets (4 to 6 oz each), about 1" thick
1 Tbsp red wine vinegar
1 Tbsp water
2 Tbsp finely chopped fresh mint leaves

1. PREHEAT oven to 400ºF. In 13" X 9" baking dish, combine lemon zest, 1 tablespoon of the oil, and onion, reserving 1 tablespoon. Spread in even layer. Roast until onion is tender, stirring occasionally, about 15 minutes.
2. REMOVE from oven. Stir in zucchini, squash, and garlic. Return to oven and roast 10 minutes. Remove from oven.
3. INCREASE oven temperature to 450ºF. Push vegetables to one side and add fish. Spoon vegetables over fish.
4. RETURN to oven and roast until fish is opaque in center, 8 to 10 minutes for thin fillets and 12 to 15 minutes for thicker fillets.
5. MEANWHILE, combine remaining tablespoon oil with vinegar, water, mint leaves, and remaining onion. Spoon over bass fillets and serve.

NUTRITION (per serving) 211 cal, 22 g pro, 8 g carb, 10 g fat, 1.5 g sat fat, 91 mg chol, 2 g fiber, 125 mg sodium

Steamed Fish with Snow Peas

4 skinless salmon or other fish fillets (4 to 6 oz), about 1½" thick
1 tsp grated ginger
1 clove garlic, minced
1 Tbsp fresh lime juice
2 tsp reduced-sodium soy sauce
1 tsp toasted sesame oil
2 scallions, thinly sliced
1 lb snow peas

1. RUB fillets with ginger and garlic. Coat steamer basket with cooking spray and arrange fillets in basket.
2. BRING 2" of water to a boil in a saucepan. Place steamer basket in saucepan and steam, covered, 8 minutes.
3. MEANWHILE, make sauce: Combine lime juice, soy sauce, sesame oil, and scallions in small bowl. Set aside.
4. TOP fish with snow peas and steam, covered, until fish is cooked through and snow peas are crisp-tender, about 4 minutes longer.
5. TO SERVE, make bed of snow peas, top with fish, and drizzle all with sauce.

NUTRITION (per serving) 271 cal, 26 g pro, 10 g carb, 14 g fat, 3 g sat fat, 67 mg chol, 2 g fiber, 162 mg sodium


Parchment-Roasted Redfish

Preheat the oven to 400 degrees F. Start a small pot of water boiling on the stove and prepare a bowl of ice water.

Arrange a large sheet of parchment paper on a baking sheet. Place the fish fillets in the center of the parchment. Scatter with cherry tomatoes and basil, drizzle with 1 tablespoon olive oil, and season with salt and pepper. Fold the parchment over the fish lengthways, then roll up each end towards the center. Press each side down to secure.

Place seam-side up (if it won’t stay closed, you can flip it over), and bake for 8-10 minutes, or until the fish is cooked through and beginning to flake.

Meanwhile, steam or boil the green beans for 3 minutes or until tender-crisp. Remove and blanch in ice water to stop the cooking drain. Saute the squash in the remaining olive oil over medium-high heat for 3 minutes or until beginning to soften. Season with salt and pepper. Add the blanched green beans and cook for another 1 to 2 minutes or until heated through. Taste and adjust seasonings as needed.

Remove the fish from the oven. Carefully open the parchment package – beware of the steam! – and place 2 fillets on each plate, and spoon the tomatoes, basil, and sauce on top. Garnish with fresh, chopped basil. Serve with green beans and squash (or any other summer veggies), and quinoa or couscous if desired.

*You can easily double or triple this recipe–just do multiple parchment packets (4 fillets each) and line them up on one baking sheet.


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Reviews

This is the best fish recipe I have ever found. It’s easy to cook in larger quantities too.

Love this recipe. I have made it several times using red grouper that my husband caught. I have used cherry tomatoes added Kalmato olives and capers when I have had them on hand. Very good. Last night I made the recipe by baking it in the oven for 12 minutes uncovered. It turned out just as delicious.

Made this twice using fresh black grouper. The recipe is easy to make and the results are delicious. I made this first for just my husband and myself, and then the second time I made it for a dinner with friends. There were raves all around. I followed the instructions exactly as written with no substitutions or changes.

This was easy to make, but the flavors are very dependent on the quality of the ingredients. Unfortunately, the tomatoes I used looked better than they tasted. Next time I will make sure I have really good tomatoes. I used grouper, but I think a lot of different types of firm white fish would work.

I really liked this. I made it with everyday tilapia and served over polenta and it was very tasty. I have a similar recipe I make that has tarragon and red onion and capers and sometimes olives, but this simple flavor was really outstanding.

I could not find grouper and bought a beautiful piece of sea bass. I did everything exactly as stated in the recipe. The fish took longer to cook because of it's thickness, but oh man, was it delicious! The fish was expensive, but so worth it. Will definitely do this again for a special occasion

Great recipe, simple, easy, fast and delicious. I bought a beautiful piece of very fresh grouper yesterday, halved crosswise and cooked according to the recipe. I used 10 oz grape tomatoes cut in half, parsley instead of basil and added a few capers. Great dinner!

This was great. Very simple with nice flavors. I did dust one side of the fish with a little flour and seared it before adding the tomatoes and covering the pan. I also added chives to the basil and deglazed with white wine at the end to make a sauce. I served it with corn and butterbean succotash as the corn spoonbread Epicurious suggested seemed like it would kill the main selling point of this dish - simple and easy.

This tasted absolutely fabulous last night with grouper freshly caught from the Apalachicola Bay along with basil grown in my friend's herb garden. With regular tomatoes and garlic from the store and prepared pretty much following the recipe, this tasted like something we would have paid $30 for in a high-end seafood restaurant!

This is so simple, quick and delicious! I made it with grouper and I quadrupled the amount of tomatoes, garlic and basil - - the amount given in the recipe just seemed too little. Next time I might sear the fish before cooking at a lower temperature. Otherwise, perfect!

I have made this recipe several times already and each time the result has been spectacular. I follow the recipe exactly as written. To the fresh fanatics below: I use frozen grouper from the freezer section of my supermarket and it still turns out great. And it only costs $7 for half a kilo (enough to feed 2-3 people).

This worked great on the grill, packaging the fish & topping as prepared in a double layer of heavy duty foil.

Good and simple, but nothing special, I mean how can you go wrong with tomato, basil and garlic. Of course the star of the dish is the fish and it needs to be fresh.

I was lucky enough to buy fresh veggies at our local Farmer's Market and it really made the flavors of this recepie come out. What a delicious way to cook fish! And simple. I steamed fresh carrots and brocolli and made fresh mashed garlic potatoes.

I followed the recipe exactly using red grouper and thought it turned out very tasty. I would not do this recipe when tomatoes are not in season though. I paired it with a caprese pie.

Just made this and had to come into the den and write a review. This was FANTASTIC! Like some earlier I reduced pan juices with a dash of white wine and a touch of Basalmic Vinegar. Used heirloom minature tomoatoes, served with a side of porcini peal pasta risotto and snap peas. Folks this is a winner!

I made this recipe with everything it called for but a little extra garlic. My wife and mother-in-law were left wanting more even thought they were full. It was a quick and easy recipe with a great flavor especially if all ingredients are fresh.

This is a great recipe! We just got a fresh fish vendor at our local farmers market and I bought a grouper fillet - paid dearly for it and didn't want to mess it up. I had the first of my basil from the herb garden, so timing was perfect! Fresh tomato would have been even better, but that will have to wait. Easy, fast and delicious!!

I used very freshly caught grouper, basil out of my garden and fresh organic tomatoes. I pretty loosely followed the recipe, in that I didn't measure anything and the fish was absolutely delicious. I was pretty generous with olive oil and spices. fabulous.

The dish is very easy to prepare. The freshness of the ingredients and its flavors come together in a excellent way as Italian cuisine is suppose to be. I would use a different type fish next time. Tilapias would be good choice.

This is a nice, simple, quick, and delicious recipe. I doubled the basil and the garlic and added a touch of red pepper flakes. I did what others suggested - took the fish out after cooking and reduced the sauce with some sherry (didn't have any white wine) and it turned out great.

Great use of our overabundance of tomatoes and basil from our garden. My kids LOVED it and wanted it for lunch the next day.

Made this with halibut and the wine reduction. Excellent!

This is a nice summer fish dish and so easy! I did make a few changes. I added more garlic, the basil and a little greek oregano fresh from my herb garden, used much less oil and added a drizzle of good quality balsamic vinegar. I hate to do dishes so, I tightly sealed it all a sheet of heavy duty foil. (Be sure to coat inside the foil with oil so it won't react with the tomatoes). Then I put it on the grill with some fresh corn on the cob and summer squash and served it with quinoa. I also used salmon . I've never seen grouper available where I live in AZ. Next time I think I will do a lighter harder to grill fish like tilapia and still can do the whole dinner on the grill. No clean up! EASY!

Deceptively easy and very good. Be sure to start fish in a cold pan. Consider adding lemon zest and capers to the tomato mixture. Even as presented this is very good.


Recipe Summary

  • 6 plum tomatoes, halved lengthwise
  • 2 tablespoons olive oil, plus more for one of the baking sheets
  • 3/4 teaspoon dried tarragon
  • 1 pinch sugar
  • Coarse salt and ground pepper
  • 1/3 cup mayonnaise
  • 1 tablespoon fresh lemon juice
  • 3 slices white sandwich bread (about 1 ounce each), torn into large pieces
  • 4 flounder fillets (1 1/2 pounds total)
  • 2 tablespoons Dijon mustard

Preheat oven to 450, with racks in upper and lower thirds. Place tomatoes on a rimmed baking sheet. Sprinkle with 1 tablespoon oil, 1/4 teaspoon tarragon, sugar, salt, and pepper toss to coat. Arrange tomatoes cut side up. Roast on lower rack until tender, 20 to 25 minutes. (Keep oven on for fish.)

Meanwhile, make sauce: In a small bowl, whisk together mayonnaise, remaining 1/2 teaspoon tarragon, and lemon juice season with salt and pepper. Set aside.

Line a rimmed baking sheet with aluminum foil and brush with oil. In a food processor, place bread, a pinch each salt and pepper, and remaining tablespoon oil pulse until fine crumbs form.

Lay fillets flat on prepared baking sheet season with salt and pepper. Spread top sides with mustard sprinkle with bread crumbs, pressing to adhere. Bake on upper rack until fish is cooked through and crumbs are browned, 6 to 8 minutes. Serve with tomatoes and sauce.


Variations and Tips

  • Any firm, white boneless fillet would be great, I choose local and ask my fishmonger for the freshest options available. Here I used flounder cod, but halibut, or striped bass would make a great option.
  • When fresh fish is available, wait until the day or day before to buy it before you are going to cook it.
  • If fresh isn’t available, buy frozen instead of previously frozen to control freshness and keep it frozen until you need it.
  • Frozen fish fillets are great to keep on hand in the freezer. You can defrost them overnight in the fridge or pull from from the freezer and put them in an ice bath (in the package if they are individually wrapped or in a sealed Ziploc) for about 30 minutes
  • Swap the fish for scallops or shrimp if you’re not a fan of fish.


Baked Fish Fillets with Tomatoes

Rinse and pat dry fish fillets, drizzle with lemon juice and season with salt and pepper. Mix chopped basil with butter, capers and tomato paste well and season with salt and pepper.

Rinse and pat dry tomatoes, cut 2 tomatoes into thin slices. Halve the rest and remove seeds, chop.

Arrange 1/3 of fish in a greased baking dish, spread with 1/3 of basil butter and arrange tomato slices on top. Season with salt and pepper. Layer with another 1/3 of fish, spread with 1/3 of basil butter and cover with remaining tomato slices, season with salt and pepper.

Spread with remaining fish, remaining basil butter and diced tomatoes. Drizzle with a little olive oil and season with salt and pepper.

Bake in a preheated oven at 200°C (approximately 400°F) for about 25-30 minutes. Remove from the oven and garnish with basil. Serve.


Lemon and basil roasted sea bass recipe

Jessica Dady February 1, 2012 8:00 am

Nutrition per portion

Grab a taste of the Mediterranean sun by cooking up this zesty lemon and basil roasted sea bass with sweet roasted peppers and fresh, juicy tomatoes


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