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Close-up of easy Tuscan baked fish fillet topped with diced tomatoes, onions, capers, and chopped herbs in a savory tomato-based sauce.
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4.48 from 42 votes

5 Ingredient Tuscan Baked Fish

Flaky white fish baked in a savory Tuscan-style tomato and caper sauce for an easy Mediterranean dinner.
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: dinner, Lunch, Main Course, Seafood
Cuisine: American, Italian, Mediterranean
Keyword: baked, fish, healthy, main dish, quick, seafood, tuscan
Servings: 4
Author: Courtney ODell
Cost: 15

Ingredients

  • 1 tbsp olive oil
  • 1 onion diced
  • 14.5 oz can diced tomatoes with oregano and basil or add your own herbs
  • 4 6g small cod or tilapia filets
  • 2 tbsp capers drained
  • salt and pepper to taste

Instructions

  • Preheat oven to 400 degrees.
  • Add diced tomatoes, onions, herbs (if you aren't using herbed diced tomatoes add some basil and oregano- about 2 tsp each), and capers and mix.
  • Add fish to pan, toss a bit of the rustic sauce mix over the fish.
  • Pop in oven and bake about 10-15 minutes- until fish is flaky and white. This cooking time depends on the size of your filets and your oven- check after 8 minutes, and then again after 12.

Video

Nutrition

Serving: 1g | Calories: 224kcal | Carbohydrates: 7g | Protein: 35g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 85mg | Sodium: 211mg | Potassium: 748mg | Fiber: 2g | Sugar: 4g | Vitamin A: 126IU | Vitamin C: 12mg | Calcium: 57mg | Iron: 2mg

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