Oven Baked Fish | FoodByMaria Recipes

Seafood

One Pan Oven Baked Fish and Tomatoes

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Prep

10 minutes

Cook

30 minutes

Yield

2

This oven baked fish only takes one pan to make and is loaded with flavor from the fresh herb sauce.

This oven baked fish is one of my first non-vegetarian recipes on my blog. Over the last little while, I’ve actually incorporated fish into my diet to make it easier to reach my daily protein, and I want to speak to some of those great recipes that have become some of my go-to recipes now. If you are a pescetarian or seafood-lover, this recipe is for you.

Oven baked fish

Why you’ll love this oven baked fish:

  • Easy: This recipe can be made in under an hour
  • Flavorful: I love roasted fish combined with herbs, tomatoes, and lemon. It’s so good!
  • Protein-Packed: Fish is a fantastic source of protein that can help you reach your daily protein goals

Ingredient Notes:

Trout: I used trout for this oven baked fish, but you can definitely swap it for salmon. Trout is usually a freshwater fish when compared to salmon but they are both very similar in look, and taste. They also both are high in omega-3 fatty acid content.

Fresh Herbs: Your best bet is to use fresh herbs for this recipe. They give the most flavor and will complement this fish well. If you’re feeling lazy, you could always swap the sauce for a store-bought pesto and some lemon, but I highly recommend making the sauce if you can.

Oven baked fish on a pan

How to make oven baked fish:

  1. Preheat the oven to 400F.
  2. To a parchment-line baking sheet or baking dish add baby tomatoes, olive oil, garlic cloves, shallots, salt and pepper. Toss together and roast for 15-20 minutes until tomatoes are starting to soften/burst.
  3. Remove the baking dish from the oven and add the trout filet(s) to the pan. Season generously with salt and pepper.
  4. Put the baking sheet back in the oven and bake an additional 8-12 minutes or until fish flakes easily with a fork.
  5. While the trout is cooking, make the herb sauce by using a mortar and pestle and muddling all of the ingredients together until combined. Set aside. (If you don’t have a mortar and pestle, you can blend the herb sauce ingredients with a blender, hand blender or food processor until combined).
  6. Once the trout is done, remove each piece to a plate. Then, squish the garlic cloves in the pan and mix with the tomatoes, sprinkle in a handful of fresh basil. Then serve each piece of salmon topped with the roasted tomatoes and drizzle of herb oil.

Expert Tips & FAQ:

How long should a fish be in the oven? Generally, it’s about 10 minutes for every inch of thickness, or until your fish flakes and looks done.

What is the best temperature to bake fish? The ideal temperature changes based on the fish, how thick the fish is, and the recipe, but generally anywhere from 375-450. For this oven baked fish recipe, I cooked it at 400.

Do you bake fish covered or uncovered? Breaded and coated fish usually is cooked without being covered, but fillets and whole fish are covered for tender results.

How long to cook fish in the oven at 400 degrees? About 8-12 minutes depending on the size of the fish.

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Oven baked fish surrounded by cherry tomatoes

One Pan Oven Baked Fish and Tomatoes

5 from 2 votes
This oven baked fish only takes one pan to make and is loaded with flavor from the fresh herb sauce.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Dishes
Servings 2
Calories 543 kcal

Ingredients
  

  • 2 cups baby tomatoes
  • 4 garlic cloves
  • 2 shallots, sliced thin
  • 1 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp olive oil
  • 1 large (or 2 small) filets fresh trout

Basil-cilantro herb sauce

  • 1/4 cup packed fresh basil
  • 1/4 cup packed fresh cilantro
  • zest from one lemon
  • 1/2 cup olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • garnishes: fresh basil, lemon wedges
Shop Ingredients on Jupiter

Instructions
 

  • Preheat the oven to 400F.
  • To a parchment-line baking sheet or baking dish add baby tomatoes, olive oil, garlic cloves, shallots, salt and pepper. Toss together and roast for 15-20 minutes until tomatoes are starting to soften/burst.
  • Remove the baking dish from the oven and add the trout filet(s) to the pan. Season generously with salt and pepper.
  • Put the baking sheet back in the oven and bake an additional 8-12 minutes or until fish flakes easily with a fork.
  • While the trout is cooking, make the herb sauce by using a mortar and pestle and muddling all of the ingredients together until combined. Set aside. (If you don't have a mortar and pestle, you can blend the herb sauce ingredients with a blender, hand blender or food processor until combined).
  • Once the trout is done, remove each piece to a plate. Then, squish the garlic cloves in the pan and mix with the tomatoes, sprinkle in a handful of fresh basil. Then serve each piece of salmon topped with the roasted tomatoes and drizzle of herb oil.

Video

Notes

  • You can easily swap out the trout for salmon filets and it will be just as delicious.
  • If you don’t like cilantro, substitute with more basil in the herb sauce.

Nutrition

Calories: 543kcal | Carbohydrates: 10.6g | Protein: 25.4g | Fat: 46.3g | Saturated Fat: 6.9g | Polyunsaturated Fat: 6.1g | Monounsaturated Fat: 31.3g | Cholesterol: 66.9mg | Sodium: 1499.6mg | Fiber: 2.9g | Sugar: 4.9g
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