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You only need 4 ingredients, one dish, and about 10 minutes to prepare a delicious seafood supper! This Baked Fish with Tomato Basil Sauce is a healthy dinner that’s full of nutritious, clean eating ingredients for an easy and low calorie weeknight meal!

An easy and healthy dinner is ready in minutes with this baked fish!

Hey, guys! I’ve got a great family-friendly dinner for you today…and it’s about as easy as it gets!

We love seafood, but sometimes my go-to salmon or shrimp just seems boring. In order to mix it up a bit I like to occasionally add some white fish into our meal plan.

I’ve found some great frozen cod fillets at Costco recently, which makes it much easier to keep the lean protein on hand. After all, when you live in the middle of rural Virginia, it’s not so easy to get fresh, high-quality seafood at the last minute!

You only need 4 ingredients, one dish, and about 10 minutes to prepare a delicious baked fish seafood dinner!

Is baked fish good for you?

Yes, yes, yes! Baked fish is a quick-cooking and easy option for busy weeknight dinners. Cod is a good source of heart-healthy omega-3 fatty acids and is especially rich in lean protein and vitamin B-12.

Baked fish such as halibut or cod is a quick and healthy dinner idea!

How do you bake white fish?

As this recipe shows, you don’t need any fancy ingredients or special equipment for a delicious baked fish dish! I season the cod (or halibut) with just salt, pepper, fresh lemon juice, and fresh herbs. These flavors highlight the natural, delicate flavor of the fish rather than overpowering it completely.

The cod is baked in a casserole dish, along with the tomatoes,  in a 400-degree F oven for about 15-20 minutes (or until the fish flakes easily with a fork). That’s it!

I’m telling you…simple is BEST!

You only need 4 ingredients for this simple and healthy baked fish!

A good piece of cod or halibut is so mild and tender that even non-seafood lovers will typically enjoy it (I’m talking to YOU, kiddos!). If I pair the fish with a tomato basil sauce and serve it over pasta, my little guys are sure to devour this healthy dinner.

Plus, it’s fresh, it’s easy, and it’s FAST — making this dish a winner all-around! And if regular pasta isn’t your “thing,” this meal is also great served with some crusty bread to soak up the sauce, or paired with zucchini noodles (“zoodles”) for a light, low-carb option. Make it your own, and enjoy!

If you’ve tried this Baked Fish or any other recipe on The Seasoned Mom then don’t forget to rate the recipe and leave me a comment below! You can also follow me on FacebookTwitter, Instagram and Pinterest to see what I’m getting up to.

4-Ingredient Baked Fish with Tomato Basil Sauce

3 from 2 votes
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Servings 4 people
Calories 163 kcal
You only need 4 ingredients, one dish, and about 10 minutes to prepare a delicious seafood supper! This Baked Fish with Tomato Basil Sauce is a healthy dinner that’s full of nutritious, clean eating ingredients for an easy and low calorie weeknight meal!

Ingredients
  

  • 1 ¼ - 1 ½ lbs. cod or halibut fillets
  • 1 (28 ounce) can diced tomatoes (do not drain)
  • 2 tablespoons freshly squeezed lemon juice
  • ½ cup packed, chopped fresh basil leaves divided
  • Salt and pepper to taste

Instructions

  • Preheat oven to 400 degrees F. Spray a large baking dish with cooking spray.
  • Pat fillets dry and place fish in dish (skin-side down, if there is skin on them). Pour tomatoes into dish and spread around the fish. Sprinkle with half of the basil and drizzle with lemon juice.
  • Season entire dish with salt and pepper, to taste.
  • Bake, uncovered, until fish is opaque and cooked through (about 15 minutes).
  • Sprinkle with remaining basil and serve immediately.

Notes

This fish pairs perfectly with some crusty bread for dipping in the sauce, or with pasta or rice.
Cooking just for Two? Use a 15-ounce can of tomatoes and only 3/4 lb. fish fillets. Bake in a small (about 1-quart) baking dish. The rest of the cooking instructions remain the same.

Nutrition

Calories: 163kcalCarbohydrates: 7.9gProtein: 23.1gFat: 0.5gCholesterol: 75mgSodium: 400mgFiber: 2.4gSugar: 5.4g
Keyword: cod, fish, halibut, seafood
Course: Dinner
Cuisine: American, Italian
Author: Blair Lonergan

blair

Hey, I’m Blair!

Welcome to my farmhouse kitchen in the foothills of Virginia’s Blue Ridge Mountains. Inspired by local traditions and seasonal fare, you’ll find plenty of easy, comforting recipes that bring your family together around the table. It’s down-home, country-style cooking!

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Comments

  1. Love the tomato basil sauce with this baked fish! And you can’t beat a 4 ingredient dinner. Looks delicious!

  2. All these recipes look so good! I’m a big fish lover. I really need to up my fish game!

    1. Thanks, Megan! I love fish too, but I normally just find that simple is BEST when it comes to preparing it!

  3. 5 stars
    Oh man, I just LOVE your photos, Blair. Your bright and beautiful photography never fails to blow me away. This dish is perfect in every way and I’m going to steal it for next week’s Healthy Weekly Meal Plan! lol Have a wonderful weekend!

    1. Robyn! You just made my day!! Thanks so much for your kind words! I’d love to have a recipe included in one of your meal plans!! 🙂

  4. This baked fish looks so delicious, Blair! We actually just stocked up on white fish fillets on Friday for the freezer, so I’m thinking I will need to get some defrosting tomorrow so we can have this for dinner! It looks quick, yummy and completely fuss-free 🙂

    1. Excellent, Lisa!! That’s exactly what I do — buy the fish in bulk at Costco so that I can keep a stash in my freezer. Such an easy last-minute dinner! 🙂

  5. i know i say this every time, but we so need to get you some SIZZLEFISH!! You will love it! On my list. and so is this recipe