Description
This Tomato Poached Fish with Chili Oil and Herbs is a vibrant Mediterranean-inspired dish featuring tender white fish fillets gently poached in a spiced tomato and garlic sauce. Enhanced with fresh herbs and a drizzle of chili oil, this recipe balances flavors beautifully and offers a healthy, gluten-free main course perfect for a wholesome meal.
Ingredients
Scale
Fish and Sauce
- 4 white fish fillets (such as cod, tilapia, or halibut), about 6 ounces each
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 can (14 ounces) diced tomatoes
- 1/2 cup fish or vegetable stock
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon crushed red pepper flakes (optional, for extra heat)
- 2 tablespoons fresh lemon juice
- 1 tablespoon chili oil
Herbs
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh cilantro
Instructions
- Prepare the aromatics: Heat olive oil in a large skillet over medium heat. Add the finely chopped onion and cook for 3–4 minutes until softened and translucent.
- Add garlic and spices: Stir in the minced garlic and cook for 1 minute until fragrant. Then add diced tomatoes, fish or vegetable stock, smoked paprika, salt, black pepper, and optional crushed red pepper flakes, stirring well to combine all ingredients.
- Simmer the sauce: Bring the tomato mixture to a gentle simmer, allowing flavors to meld and the sauce to slightly thicken.
- Poach the fish: Carefully place the white fish fillets into the skillet, spooning some tomato mixture over the top. Cover the skillet and poach the fish gently for 8–10 minutes, or until the fish is opaque and flakes easily with a fork.
- Finish the dish: Remove the skillet from heat. Drizzle the fish and sauce with fresh lemon juice and chili oil for a spicy, tangy kick.
- Add fresh herbs: Sprinkle chopped fresh parsley and cilantro over the poached fish just before serving for brightness and herbal aroma.
Notes
- Serve with steamed rice, crusty bread, or roasted vegetables to soak up the flavorful tomato sauce.
- Adjust the amount of chili oil or red pepper flakes to suit your preferred spice level.
- Leftovers can be stored in an airtight container in the refrigerator for up to 2 days but are best enjoyed fresh.
