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    Home » Fitness and Nutrition Coaching » 4-Ingredient Baked Fish with Tomato Basil Sauce

    4-Ingredient Baked Fish with Tomato Basil Sauce

    Published: Apr 1, 2016 by Blair Lonergan

    Jump to Recipe
    A healthy dinner recipe is ready in minutes with this 4 ingredient baked fish!
    Simple healthy and easy baked fish is great with cod or halibut!

    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 Facebook, Twitter, Instagram and Pinterest to see what I’m getting up to.

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    3 from 2 votes

    4-Ingredient Baked Fish with Tomato Basil Sauce

    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!
    Course Dinner
    Cuisine American, Italian
    Keyword cod, fish, halibut, seafood
    Prep Time 10 minutes
    Cook Time 15 minutes
    Total Time 25 minutes
    Servings 4 people
    Calories 163kcal
    Author Blair Lonergan

    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 ¾ lb. fish fillets. Bake in a small (about 1-quart) baking dish. The rest of the cooking instructions remain the same.

    Nutrition

    Calories: 163kcal | Carbohydrates: 7.9g | Protein: 23.1g | Fat: 0.5g | Cholesterol: 75mg | Sodium: 400mg | Fiber: 2.4g | Sugar: 5.4g

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    Reader Interactions

    Comments

    1. Jen | Baked by an Introvert

      April 01, 2016 at 10:16 am

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

      Reply
      • Blair

        April 03, 2016 at 5:31 am

        Thanks, Jen! You're right -- you can never go wrong with a 4 ingredient meal. 🙂

        Reply
    2. Megan @ Skinny Fitalicious

      April 01, 2016 at 11:41 am

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

      Reply
      • Blair

        April 03, 2016 at 5:32 am

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

        Reply
    3. Robyn @ Simply Fresh Dinners

      April 01, 2016 at 2:11 pm

      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!

      Reply
      • Blair

        April 03, 2016 at 5:32 am

        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!! 🙂

        Reply
    4. Lisa | Chocolate Meets Strawberry

      April 03, 2016 at 5:38 am

      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 🙂

      Reply
      • Blair

        April 03, 2016 at 5:39 am

        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! 🙂

        Reply
    5. Cathleen @ A Taste Of Madness

      April 03, 2016 at 9:53 am

      4 ingredients?? I am so in! This looks amazing!

      Reply
      • Blair

        April 04, 2016 at 8:03 pm

        Can't beat that, right?! Thanks so much, Cathleen!

        Reply
    6. lindsay Cotter

      April 04, 2016 at 3:18 pm

      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

      Reply
      • Blair

        April 04, 2016 at 8:04 pm

        YES!!! We do!! I don't even know what Sizzlefish is! 🙂

        Reply
    7. Travler2130

      November 12, 2018 at 10:41 pm

      1 star
      This recipe was NOT good. BLand bland bland.

      Reply
    8. Mrs. Quita

      January 24, 2021 at 9:24 am

      I love simple meal.

      Reply

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    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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