Quick Fish Fillets in Tomato Sauce|Healthy Dinner

This Fish Fillet in a simple tomato sauce is a great recipe to keep in the sleeves. Breakfast, brunch or dinner, It ticks the box, and it’s elegant enough for special occasions.

Made with fresh cherry tomatoes, fresh garden thyme and a pinch of cayenne. From start to finish this quick fish fillets in tomato sauce dish takes about 30 minutes.

I usually serve it with my turmeric rice or parsnip chips. Both compliments this fish recipe equally, but it would also go well with wholemeal pitta bread, boiled sweet potatoes or noodles.

I used cherry tomatoes here because of its sweet taste, but you can use plum tomatoes or any other tomato of choice. The cayenne pepper can be replaced with a green chilli or no chilli at all. ‘Thyme’ is not a problem as you can use oregano, parsley or other herbs you have available.

I used frozen Basa fillets here which not only is quick to cook but quite affordable. Tesco and Aldi always have them. I ate the leftover for my brunch today, and it was oh so satisfying.

Quick Fish Fillet in Tomato Sauce

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Number of servings: 4

Per Serving 182 calories

Fat 6 g

Carbs 9 g

Protein 25 g


Quick Fish Fillet in Tomato Sauce


4 Fish fillet (I used basa)

1 table spoon of coconut oil

1 white onion chopped

250g cherry tomatoes or 4 plum tomatoes

2 table spoon of tomato puree

3 clove of garlic crushed

2 inches ginger crushed

Pinch of cayenne (optional)

Sprigs of thyme

Salt and pepper to taste

Bunch of fresh basil


  1. Heat a skillet with oil and add the onions and fry till slightly soft.
  2. Add the tomatoes, ginger, garlic, thyme, tomato puree and cayenne. Season with salt and pepper and cook for about 10 minutes or till the tomatoes are mostly cooked and reduced.
  3. Add the fish on top of the tomato sauce and cook for about 20 minutes or till fish is cooked. Flip the fish halfway. When the fish is cooked garnish with fresh basil.
  4. Serve with cooked brown rice, wholemeal or roti or sweet potato wedges.

If you give this recipe a try or modify it, let us know! Leave a comment, rate it (once you’ve tried it), and don’t forget to tag a picture#everydaycookingwithmira on Instagram or Facebook so we can see what you come up with. Till then Keep Well!



  1. Ian
    May 9, 2018 / 12:28 am

    I’m not sure whether the frozen fish fillet has to be defrosted or not before adding to the sauce. Can you help?

    • Mira
      May 10, 2018 / 10:57 pm

      Hi Ian, that is a good point you made, thank you. I will update the recipe. So you can either defrost the fish or cook it from frozen. You will often catch me do both. If I remember to put it out the freezer great but often time I don’t and that’s the benefit of using frozen here. The only thing is the cooking time will be longer obviously if the fish is still frozen. I can’t give you a time here but roughly 15 minutes I’ll say.

      Hope you make it and do tag us @everydaycookingwithmira. I can’t wait to see your version of this dish.


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