Fish Fillets Italiano is a rustic, Mediterranean-style dish that brings the comforting flavors of Italy straight to your table. Tender white fish fillets are simmered in a rich tomato, garlic, and herb sauce, then finished with a touch of olive oil and fresh basil. The sauce is hearty yet light, allowing the delicate fish to shine while soaking up all those classic Italian notes. It’s perfect for weeknight dinners or when you want something elegant without much fuss. Serve it with pasta, crusty bread, or a green salad for a satisfying meal.
Cooking Time: 35 minutes
Servings: 4
Ingredients:
1 ½ pounds white fish fillets (cod, halibut, tilapia, or snapper)
3 tablespoons olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
1 can (14 ounces) diced tomatoes
3 tablespoons tomato paste
½ cup dry white wine or fish stock
1 teaspoon dried oregano
1 teaspoon dried basil
¼ teaspoon crushed red pepper flakes (optional)
Salt and black pepper to taste
1 teaspoon sugar (to balance acidity)
¼ cup sliced black olives (optional)
2 tablespoons chopped fresh parsley
Fresh basil leaves, for garnish
1 tablespoon lemon juice or balsamic vinegar (for brightness)
Instructions:
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Pat the fish fillets dry and season both sides with a little salt and pepper. Set aside while you prepare the sauce.
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In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3–4 minutes until soft and translucent.
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Stir in the minced garlic and cook for 1 minute, just until fragrant — be careful not to burn it.
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Add the tomato paste and cook for another minute, stirring to deepen the flavor.
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Pour in the diced tomatoes (with their juice), white wine, oregano, basil, red pepper flakes, and sugar. Stir everything together and let the sauce simmer for about 10 minutes until slightly thickened.
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Gently lay the fish fillets into the sauce in a single layer. Spoon some of the tomato mixture over the top of the fish.
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Reduce heat to low, cover the skillet, and cook for 8–10 minutes, or until the fish flakes easily with a fork. The cooking time will depend on the thickness of the fillets.
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Add the black olives, lemon juice, and parsley. Let it simmer uncovered for another 2 minutes to combine all the flavors.
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Taste and adjust seasoning if needed. Drizzle a bit of olive oil over the top before serving.
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Garnish with fresh basil leaves and serve hot with pasta, rice, or crusty Italian bread to soak up the delicious sauce.
Nutrition (per serving):
Calories: 320
Protein: 34g
Carbohydrates: 12g
Fat: 14g
Fiber: 2g
Sugar: 5g
Tips:
Use firm fish that won’t fall apart during cooking, such as cod, halibut, or grouper.
For a richer sauce, stir in a tablespoon of butter or a splash of cream just before serving.
If you like more vegetables, add bell peppers, zucchini, or mushrooms to the sauce.
Substitute white wine with a splash of chicken or vegetable broth if you prefer an alcohol-free version.
This dish pairs beautifully with spaghetti or couscous and a sprinkle of Parmesan cheese on top.
