Baked Fish with a Tomato Sauce

Delicious Baked Fish with a Tomato Sauce Recipe
  • Servings : 2
  • Prep Time : 5m
  • Cook Time : 20m
  • Ready In : 25m

After I received so many nice comments about my baked eggs recipe I wanted to post a super quick, easy and healthy dinner idea that doesn’t require too many ingredients!

This recipe is based around fish, which we should aim to eat twice a week for heart health. White fish can be a convenient, low cost and low calorie source of protein and in this recipe you can choose from: Haddock, Cod, Tilapia or Hake.. use the code NIC5 for 5% off at Musclefood – thank me later ;) .

This dinner of Baked Fish with a Tomato Sauce is both healthy and balanced and was actually inspired by Birds Eye who who challenged me to create a super quick mid-week meal using their Steamfresh range (they also wanted me to tell you about a new Facebook game that they have where you can win some fabby prizes – I’ve entered already!!).

I ALWAYS have frozen veg in my freezer (you can’t beat basic range frozen peas!) as they require no chopping, have more nutrients than their fresh equivalent and they are super quick to cook (in a pan or in a microwave). They’re a great option for when you run out of fresh veg – speaking of which you can now get fresh vegetables from Musclefood (great addition to the website guys!!).

SO, if you’re after a winter warming recipe then check this one out and do let me know if you make it!


P.S Please note that I haven’t added the nutritional information to this recipe as it really depends on the size of the fish, amount of oil used and the amount of vegetables/rice served with it. I suggest using an app such as myfitnesspal to work out the credentials ;) .. trust me though it’s fairly low on the calorie front!



  • 2 x 120g white fish*
  • 400g can chopped tomatoes
  • 1 tsp fresh thyme, finely chopped
  • 1 garlic clove, peeled & chopped
  • 1-2 tbsp olive oil or spray oil & lemon slices
  • To serve: Rice & Vegetables**

*I get my fish from MuscleFood - use NIC5 for 5% off!

**I used the Birds Eye Italian Vegetables & the Mediterranean Rice Fusions – both get a massive thumbs up from me!


Delicious Baked Fish with a Tomato Sauce Recipe




Step 1

Pre-heat your oven to 200 degrees C and heat the olive oil in a frying pan before adding the garlic. Cook the garlic for 2 minutes until golden and add the chopped tomatoes, and thyme. Season with salt and black pepper. Simmer for 5-10 minutes.

Step 2

Meanwhile cut 2 large squares of parchment paper or tin foil, drizzle the centre of each square with olive oil, add a lemon slice and top with a fish fillet.

Step 3

Spoon the tomato mixture over the fish and gather the parchment together to form a parcel before placing on a baking tray. Bake for for 15-18 minutes or until the fish is white and cooked through.

Step 4

Serve with extra vegetables and rice and enjoy!


Delicious Baked Fish with a Tomato Sauce Recipe


UPDATE: Thank you to everyone who sends me pictures of my recipes on Twitter & Facebook - here are a selection!!

Baked fish in a tomato sauce


*This recipe was written in collaboration with Birds Eye who provided me with vouchers to buy the frozen veg with. I do not promote products featured over others. This blog post contains affiliate links. Please read my disclaimer page for more information.

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Recipe Comments

Comments (2)

  1. posted by Sara on November 6, 2014

    Hi Nic,

    Just made this for myself and my folks and it went down a storm. Ridiculously easy to make and absolutely
    delish. Thanks for the recipe and it’s something I’ll be making every week!



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