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Home » Ingredient » Fish & Seafood » Italian Baked Fish Marinara

Italian Baked Fish Marinara

By: Rosemary Published: January 29, 2018 Updated on: June 27, 2019

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Table of Contents

      • Baked Fish Marinara, a tasty tomato sauce made with fresh tomatoes and herbs is the perfect addition to a healthy baked fish recipe. A fast and easy weeknight meal.
      • Never Miss a Recipe!
  • More Delicious  Fish Dishes you may enjoy.
  • Baked Fish Marinara
  • Italian Baked Fish Marinara
    • Ingredients US CustomaryMetric 1x2x3x
    • Instructions 
    • Nutrition

Baked Fish Marinara, a tasty tomato sauce made with fresh tomatoes and herbs is the perfect addition to a healthy baked fish recipe. A fast and easy weeknight meal.

baked marinara in the pan and a piece on a black plate

Looking for something a little healthier? Well this Italian Baked Fish is the perfect fish dish for you.

I remember the first time I saw the Colosseum. I got chills then as I do every time I go to Rome and lay my eyes it.

baked fish marinara/anitalianinmykitchen.com

baked fish marinara/anitalianinmykitchen.com

Coming from a new country I am always in awe at the history and culture of such an amazing city as Rome.

A few of years ago when my eldest daughter had an exam to write at the University,  she asked if I would like to go along. How could I refuse?

baked fish marinara/anitalianinmykitchen.com

A day in Rome, I don’t have to cook lunch, so eat pizza I did, thank you very much.

And dessert? Yes please, gelato, it was creamy and amazing, my two favourite flavours stracciatella (chocolate chip) and chocolate.

I remember that day like it was yesterday. I remember since I had a couple of hours to waste I took a little stroll.

I stopped for an espresso in a quaint little coffee bar,  ahhh the good life!

rome

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    Rome

    So after a day of self indulging, which I highly recommend, I thought I should make a healthy, good for you but really tasty Baked Fish Dish.

    a piece of fish marinara on a black plate

    More Delicious  Fish Dishes you may enjoy.

    Italian Fresh Herb Baked Fish and Chips

    Simple Italian Pan Fried Fish

    Easy Homemade Italian Fish Soup

    Smoked Salmon Cream Sauce Pasta

    This is an easy and quick fish dish, perfect anytime. Of course don’t forget the crusty Italian bread for accompanying those delicious baked tomatoes. Buon Appetito!

    Baked Fish Marinara

    baked fish marinara on a black plate with a fork

    baked marinara in the pan and a piece on a black plate

    Italian Baked Fish Marinara

    Rosemary Molloy
    Baked Fish Marinara, a healthy fresh tomato sauce goes perfect with this delicious Italian fish bake. A fast and easy weeknight meal.
    3.80 from 5 votes
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    Prep Time 15 mins
    Cook Time 25 mins
    Total Time 40 mins
    Course Main Dish
    Cuisine Italian
    Servings 4 servings
    Calories 139 kcal

    Ingredients
     
     

    • 4 fish fillet (I used flounder, frozen fish can be used, de-frost and towel dry before baking)
    • 10-14 small roma tomatoes (seeded and cut into small pieces
    • 3/4 teaspoon oregano
    • 3/4 teaspoon basil
    • 1/4 teaspoon salt
    • dash hot pepper flakes if desired
    • 1/4 cup chopped fresh Italian parsley 7 grams
    • 2 1/2 tablespoons olive oil
    • 1 tablespoon olive oil for drizzling

    Instructions
     

    • Pre-heat oven to 350° (180° celsius)
    • In a medium bowl add, cut up seeded tomatoes, oregano, basil, salt, hot pepper flakes, Italian parsley and 2 1/2 tablespoons (37 grams) olive oil. Mix gently to combine.
    • Line a medium to large baking pan with a large enough piece of parchment paper (large enough to fold over the fish), line fish fillet (they can be touching) top fish with tomato mixture, drizzle with 1 tablespoon (15 grams) olive oil and fold the parchment paper to cover the fish.
    • Bake in the oven for approximately 20-25 minutes. Uncover and drain excess water, raise heat to 400° (200° celsius) and continue to bake for another 5 minutes. Remove from oven and serve immediately. Enjoy!

    Nutrition

    Calories: 139kcalCarbohydrates: 6gProtein: 1gFat: 12gSaturated Fat: 1gSodium: 156mgPotassium: 388mgFiber: 2gSugar: 4gVitamin A: 1605IUVitamin C: 26.2mgCalcium: 27mgIron: 0.8mg
    Tried this recipe?Let us know how it was!

     

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      1. Bassem says

        February 15, 2020 at 10:33 am

        5 stars
        Thanks for the recipe.
        I did tried it but Idid not add the basil. Instead I added bay leaves, capers and black olives. Side dish angel hair pasta olio aglio.

        Reply
        • Rosemary says

          February 17, 2020 at 9:02 am

          Hi Bassem, sounds delicious.

          Reply
      2. April @ Girl Gone Gourmet says

        February 15, 2015 at 7:04 pm

        This is just what I need after a week of over-indulging on vacation – looks so fresh and healthy! Love your pictures, I haven’t been to Rome yet and it looks so beautiful! You are so lucky to get to live in Italy!! 🙂

        Reply
        • Rose says

          February 15, 2015 at 9:37 pm

          Hi April, that’s what vacations are for, over-indulging! You will have to see Rome one day. Have a great Sunday.

          Reply
      3. Marisa Franca @ All Our Way says

        February 13, 2015 at 11:10 pm

        5 stars
        Isn’t it great that I can make your recipe with the fresh flounder my Honey is going to catch soon. At least we hope once the weather warms up. I am pinning the recipe! Love fish recipes because we eat a lot of it. I felt the same way when I saw the Colosseum — photos just aren’t the same. Buona sera!

        Reply
        • Rose says

          February 15, 2015 at 9:36 pm

          Hi Marisa, lucky you, fresh flounder. Enjoy. Hope it warms up soon too! Have a great Sunday.

          Reply
      4. downcakerylane says

        February 13, 2015 at 5:37 pm

        5 stars
        I agree…sometimes you have to give yourself a break. The closest I ever came to the Colosseum was driving by on a tour bus 🙁 I’ve spent most of my life wanting to go to Italy and when I finally did, it was to accompany my daughter and her chorus group…that meant lots of rigid schedules as they were performing during the trip…so 8 days and lots of cities and rush, rush, rush! If I ever go again, it will be on my terms- no tours, lol! (I’m in Rome in my gravatar)

        By the way, I did eat pizza and gelato every chance I could get- my favorite: Nocciola!

        This recipe looks so light and delicious…can I puree the tomatoes though? I have issues with tomatoes, lol!

        Reply
        • Rose says

          February 15, 2015 at 9:35 pm

          For sure you have to see Rome on your terms, it is a must see city. I guess you could try to puree the tomatoes, let me know how it goes. Have a great Sunday.

          Reply

      Hi, I'm Rosemary.

      Living in Italy I learned to cook authentic Italian dishes using whole ingredients, fresh veggies and delicious spices. So take a seat and have a taste! Read More

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