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–+ servings
light coloured skillet with pieces of fish in a tomato sauce with a platter of yellow rice in a corner, parsley in a small bowl, lemon slices in a small bowl, green napkin in a corner on a white tiled background
5 from 1 rating

20-Minute Mediterranean Fish with Tomato Sauce

Yield: 4 people
Prep: 10 minutes
Cook: 10 minutes
Total: 20 minutes
Author: Amina Al-Saigh
This quick and easy meal is not only healthy but is loaded with flavour! Serve with yellow rice for the perfect weeknight dinner.
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Ingredients
 

  • 1 Rainbow Trout fillet
  • 1/2 onion, finely chopped
  • 1/2 bell pepper, finely chopped
  • 2 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 tablespoon pomegranate molasses, optional

For the Spice Blend:

  • 3 tablespoon avocado oil
  • 1 teaspoon salt, add more per preference
  • 1 teaspoon paprika
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 1/2 to 1 teaspoon turmeric

Instructions
 

  • a small white bowl with a spice mix and a spoon inside on a light coloured background
    Combine together the spices with the oil and mix well
  • a rainbow trout fillet on a wooden cutting board being cut horizontally into pieces with a hand on either side
    Cut the fillet into 4 pieces
  • a rainbow trout fillet marinated on a wooden cutting board with a knife beside it
    Slather the spice paste all over the rainbow trout. Set aside 1-2 teaspoons of the marinade to be used later.
  • a light coloured skillet with pieces of fish that have been seared
    In a non-stick skillet over medium high heat, sear the fish pieces on each side for 1 minute
  • Remove and set aside
  • light coloured skillet with cooked onions and yellow peppers with tomato paste and a white spatula
    Add in the onions, garlic, and the rest of the spice paste and tomato paste
  • Cook stirring over medium heat for a few minutes until the onions soften
  • water being added from a measuring cup into a light coloured skillet with tomato sauce and a white spatula stirring it
    Add 1 - 1.5 cups hot water and mix to create a sauce
  • Cover and simmer for 5-7 minutes
  • light coloured skillet with cooked fish pieces in a tomato sauce
    Add the fish pieces, cover and simmer for 8-10 minutes until the fish is perfectly cooked
  • Serve with yellow rice and a salad, Enjoy!
Serving: 1g, Calories: 123kcal, Carbohydrates: 6g, Protein: 1g, Fat: 11g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 8g, Cholesterol: 0.1mg, Sodium: 616mg, Potassium: 124mg, Fiber: 1g, Sugar: 4g, Vitamin A: 572IU, Vitamin C: 23mg, Calcium: 18mg, Iron: 1mg
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