Baked Fish with Tomato and Onion

Sometimes, the best meals come from the simplest ingredients. Baked Fish with Tomato and Onion is a perfect example – a rustic, Mediterranean-style dish that’s both healthy and full of flavor. It’s the kind of recipe that feels elegant enough for a dinner party, yet easy enough for a quick weeknight meal.

At the heart of the dish is a fresh, mild white fish – something like cod, haddock, or sea bass works beautifully. Baking the fish allows it to stay moist and tender, gently absorbing the flavors of the ingredients surrounding it. Instead of heavy sauces or spices, this dish relies on the natural sweetness of onions and the bright acidity of tomatoes to bring everything to life.

As the fish bakes, the sliced onions soften and caramelize slightly, while the tomatoes break down just enough to create a rustic, savory sauce. A drizzle of olive oil, a sprinkle of salt and pepper, and a touch of garlic or fresh herbs like parsley or oregano round out the flavor. The result is a comforting dish that’s light, fresh, and deeply satisfying.

This baked fish is incredibly versatile. It can be served over rice, alongside roasted potatoes, or with a simple green salad. A squeeze of fresh lemon before serving enhances the natural brightness of the tomatoes and ties everything together beautifully.

What’s especially great about Baked Fish with Tomato and Onion is how effortless it is to prepare. It requires minimal prep and only one dish, making cleanup a breeze. Yet, the flavors are anything but basic – it’s one of those recipes that tastes like you spent hours in the kitchen.

Whether you’re cooking for family, hosting friends, or just treating yourself to a wholesome dinner, this dish is a go-to. It’s comfort food with a healthy twist – light, nourishing, and packed with Mediterranean charm.

Baked Fish with Tomato and Onion

3.60 from 69 votes

A delicious and healthy baked fish dish with a tangy tomato and onion sauce.

Servings 4 people

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

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Ingredients

  

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• 4 fillets fish fillets
• 2 Tomatoes chopped
• 1 onion sliced
• 2 cloves garlic minced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions

 

• Preheat the oven to 180°C (350°F).
• Place the fish fillets in a baking dish.
• In a bowl, mix together the chopped tomatoes, sliced onion, minced garlic, olive oil, lemon juice, dried oregano, salt, and pepper.
• Pour the tomato and onion mixture over the fish fillets and spread it evenly.
• Bake in the preheated oven for 25 minutes, or until the fish is cooked through and flakes easily with a fork.
• Serve the baked fish with tomato and onion sauce hot, garnished with fresh herbs if desired.

Nutrition

Calories: 180kcalCarbohydrates: 5gProtein: 20gFat: 10gFiber: 1g

Calories: 180kcal

Meal Type: Lunch

Cuisine: Middle Eastern Cuisine

Keyword: Baked Fish with Tomato and Onion, fish, onion, tomatoes

Cooking Method: Fried

Diet: Paleo, Pescatarian

Time: 30-45 Min

Level: Easy

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