Baked fish with tomatoes

If you often prepare fish with a creamy white sauce, rather try this healthy and tasty tomato and herb version.

Ready in

1 hour

Serving size

Serves 4


  • 2 slices brown or wholewheat bread
  • juice and grated rind of 1 lemon
  • ½ tsp (2,5 ml) salt
  • black pepper to taste
  • 2 cloves of garlic, finely chopped
  • 1 tbsp (15 ml) dried or chopped fresh origanum
  • 4 x 160 g firm white fish portions, thawed if frozen
  • 3 tomatoes, sliced
  • 1 tbsp (15 ml) sunflower oil
  • ¼ cup (60 ml) water


  1. Preheat oven to 180 °C.
  2. Crumble bread with your fingertips to form small pieces.
  3. Mix breadcrumbs with lemon rind, salt, pepper, garlic and origanum.
  4. Place fish in an oven dish or baking tray and pack a few slices of tomato on top of each portion.
  5. Sprinkle with breadcrumb mixture and pour lemon juice and oil over the fish. Pour water into the dish to prevent fish from sticking and drying out.
  6. Bake for 20 minutes or until the fish is just cooked and the crumbs are golden brown. Don’t overcook the fish. Fish is cooked when it turns an opaque colour and flakes easily with a fork.
  7. Serve immediately with salad or veggies and a baked potato.


  1. Crumbed chicken: Dip chicken portions in buttermilk and then in the crumb mixture. Bake as above.

Baked fish with tomatoes video

Baked chicken fillets with tomatoes

This recipe works just as well on skinless, chicken fillets. Simply substitute the 4 x 160 g firm white fish portions for chicken. Follow the recipe as is, but bake for 25-30 minutes until golden-brown but still juicy.

Baked fish with tomatoes (chicken)

This recipe is from Cooking from the heart, 1st edition

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