Name: Italian Oven Baked Fish Marinara
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 4 thick fish fillet (½-1 inch thick) (I used halibut, frozen fish can be used, de-frost and towel dry before baking); 10-14 small roma tomatoes (seeded and cut into small pieces; ¾ teaspoon oregano; ¾ teaspoon basil; ¼ teaspoon salt; 1-2 dashes hot pepper flakes (if desired); ¼ cup chopped fresh Italian parsley (7 grams); 3½ tablespoons olive oil (divided)

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Italian baked fish marinara is made with fresh fish filets baked in a flavorful marinara sauce enriched with fresh tomatoes, olive oil and herbs. It’s a light and healthy baked fish recipe perfect for a weeknight meal!

This Italian baked fish marinara is a simple way to add variety to your weekly menu. Mild white fish is wrapped in parchment paper with a fresh marinara sauce and the result is a satisfying and wholesome meal that is bursting with flavor.

Baking the fish in parchment paper (en papillote) steams it gently while also keeping it moist with the best tender, flaky results! It’s simple, delicious and then can be served over rice or turned into an Italian seafood pasta.

We love to include fish and seafood recipes for light and healthy dinner options on a regular basis and other favorites include this Italian baked fish and chips and Italian pan fried fish.

Why You’ll Love This Baked Fish

Easy to make: Combine your marinara sauce ingredients, wrap fish in parchment paper and then bake for a delicious meal ready in 40 minutes.

Healthy: This baked fish dish is packed with nutrients and wholesome ingredients! Plus it is low-carb, low calorie, dairy free and gluten-free!

Simple and flavorful: This recipe for baked fish contains easy to find, simple ingredients but each one imparts big flavor.

Baked Fish Recipe Ingredients

Fish filets: You will need four 1⁄2 – 1 inch thick fillets. I used halibut. Frozen fish can be used but will need dto be thawed and patted dry.
Roma tomatoes: 10-14 tomatoes that have been seeded and cut into small pieces will become the base of the marinara.
Dried herbs and spices: Dried oregano, basil, salt and hot pepper flakes add flavorful taste.
Fresh parsley: Italian parsley adds fresh flavor.
Olive oil: This will add richness to the tomato sauce.

Substitutions and Variations

Capers, garlic and olives: Capers and kalamata olives would add briny taste in this baked fish recipe! Garlic cloves will add rich and savory Mediterranean taste.
Spices: Other spices can be added such as cumin, paprika or chili powder. You can experiment with finding a combination you like!
Fresh spinach: Add some fresh spinach when wrapping the fish for an additional boost of nutrients!
Lemon zest: A bit of lemon zest or fresh lemon juice always pairs well with fish.

How to Make Italian Baked Fish Marinara

To start, prepare the marinara sauce. In a medium bowl add tomatoes, oregano, basil, salt, hot pepper flakes, Italian parsley and olive oil. Mix gently to combine.

Mixing the tomato mixture in a glass bowl.

Next, line a baking pan with a piece of parchment paper. Place fish fillets in a single layer onto the parchment paper, top with tomato mixture and then drizzle with remaining olive oil.

The tomato mixture on the fish in the pan.

Fold the parchment paper over to cover the fish. Bake the fish in the oven until done.

The parchment paper folded over the fish.

Uncover the fish, drain excess water then raise the heat and bake for another 5 minutes. Serve immediately.

expert tips

Avoid overcooking the fish: Fish is ready when the internal temperature reaches 145°F.
Cooking time may vary: Depending on the thickness of your filets, the cooking time may vary. Using a meat thermometer to check the temperature can help avoid overbaking.
Even thickness: Tuck thin edges of the fish under the fish so they don’t cook faster than the thicker edges.
Fresh herbs: Garnishing with fresh herbs like basil and parsley can add a lot of flavor before serving! Avoid cooking the fish with fresh basil, though, as it will turn black and change the flavor of the fish.
Prep sides in advance: This is a quick recipe and your fish is ready in only 25 minutes! Preparing your sides before you bake the fish can help everything be ready at the same time.

Serving Suggestions

This baked fish recipe pairs well with many sides, salads and of course a slice of crusty Italian bread. I often serve it with a side of brown rice or pasta and some steamed vegetables with Parmesan.

A few other favorite sides that I love to have on the menu when serving this fish include:

What fish is best cooked in the oven?

While really almost any kind of fish can be cooked in the oven, for this fish in tomato sauce, I recommend a white fish. Any thick fillet like cod, halibut, or sea bass is ideal as they hold up well during baking.

What is the best temperature to bake fish?

It really depends on both the fish recipe and what type of fish it is. For filets and steaks, a higher temperature of 450°F is best but if your fish is dressed, like this recipe, 350°F is best.

In this baked fish recipe, the fish will bake at 350°F until near the end of cooking time when the temperature is raised a bit to drain off excess liquid from the marinara.

Can I use canned tomatoes instead of Roma tomatoes?

Yes, canned diced tomatoes can be a convenient substitute, but fresh Roma tomatoes provide a fresher taste.

How to know when baked fish is ready to eat?

Fish is ready when the internal temperature reaches 140-145°F. Using a thermometer is the best way to check, although you can also use a fork and if the fish flakes easily it is ready.

Can I make this dish ahead of time?

You can prepare the tomato mixture in advance, but it’s best to bake the fish fresh for optimal texture.

More Fish Recipes

If you are looking for a new way to serve fish then I hope you try this Italian Baked Fish Marinara! Buon Appetito.