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+ servings
White baking dish with roasted cherry tomatoes herbed, baked white fish fillets.

One Pan Roasted Fish Filets with Cherry Tomatoes

Jani H. Leuschel
This healthy, low-calorie dinner is fast enough for a weeknight meal and so delicious that you can dress it up for serving to dinner guests!
5 from 1 vote
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Entrees, Main Course, Mains
Cuisine American, Any, French, Healthy, Italian, Mediterranean
Servings 4
Calories 209 kcal

Equipment

Ingredients
  

  • 1 pint cherry tomatoes
  • ½ cup onion, thinly sliced
  • 2 Tablespoons flat-leaf parsley, chopped
  • 2 Tablespoons olive oil, plus a teaspoon for brushing on the fish
  • 2 cloves garlic, minced. Can sub 1 teaspoon of powder.
  • 2 teaspoons herbs de Provence, or Italian seasoning blend, divided use
  • 1 teaspoon white balsamic vinegar, or lemon juice
  • ½ teaspoon honey, optional
  • 16 ounces white fish filets, tilapia, cod, or hake preferred
  • 1 teaspoon salt, or to taste, divided use
  • ½ teaspoon black pepper, divided use

Instructions
 Start Cooking 

  • Wash hands thoroughly for 20 seconds, lathering with soap and rinsing with warm, running water.
  • Preheat oven to 425°F, roast or bake setting.
  • Place washed and dried cherry tomatoes, onions, chopped parsley, and garlic in the baking dish.
    Whisk together the olive oil, white balsamic vinegar, honey, one teaspoon of herbs de Provence, and ¼ teaspoon each of salt and pepper. Drizzle over the tomato mixture and toss to coat.
    Place in the oven and roast for 10 minutes, until cherry tomatoes are softened and beginning to burst.
  • While the tomatoes are roasting, wash and dry fish filets. Brush each with a small amount of olive oil and sprinkle with the remaining teaspoon of herbs de Provence, ½ teaspoon of salt and ¼ teaspoon black pepper.
  • Remove the baking dish from the oven and turn the heat down to 400°F. Push tomatoes around to make room for the fish.
    Roast for another 10 minutes until fish flakes easily and reaches an internal temperature of 145°F .
  • Serve fish, tomatoes, and juices over rice, couscous, orzo, or noodles.

Notes

Thicker fish filets, like cod, will take longer to cook than thinner filets, like tilapia. I prefer tilapia in this recipe, but for a more uptown dinner, you could easily swap in halibut or sea bass.

Nutrition

Calories: 209kcalCarbohydrates: 9gProtein: 24gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 57mgSodium: 656mgPotassium: 656mgFiber: 2gSugar: 5gVitamin A: 768IUVitamin C: 32mgCalcium: 46mgIron: 2mg
Nutrition Facts
One Pan Roasted Fish Filets with Cherry Tomatoes
Amount per Serving
Calories
209
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
6
g
Cholesterol
 
57
mg
19
%
Sodium
 
656
mg
29
%
Potassium
 
656
mg
19
%
Carbohydrates
 
9
g
3
%
Fiber
 
2
g
8
%
Sugar
 
5
g
6
%
Protein
 
24
g
48
%
Vitamin A
 
768
IU
15
%
Vitamin C
 
32
mg
39
%
Calcium
 
46
mg
5
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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