Pan-fried fish served with tangy, savoury and chunky tomato sauce. This Fish in Tomato Sauce is wholesome and delicious!
A luxe version of fish in a can
Kai, our 4-year-old, started his new and exciting adventure in preschool a month ago. We quickly discovered that parents complaining about getting constantly sick from their kids catching things at preschool aren’t exaggerating. Kai caught a cold during the first week, which lasted for 2 weeks, and as it improved, he caught another strain. Yup, so the 3 of us have been sick for 4 weeks! Funtimes!
The last couple of days my husband, Tomi, and I have lost our voice, so we’re resorting to whispers and hand signals for communication. Despite our frustration, Kai finds it hilariously amusing because he thinks we’re playing with him. He tells us to ‘speak louder and act normal’, but when we say we can’t, he responds to us in his own little whispers 😂
Since my kitchen has been a little neglected, here’s another delicious recipe in my stash. While it may sound boring, fish in tomato sauce is anything but mundane!
Cheap canned fish was a lifesaver during my struggling uni days. My favourite was Delamaris mackerel Provencale. Fish in delicious tomato based with diced vegetables. I would throw it over rice or bread and there was my meal. Sadly, these tins of fish are scarce, but when I see them, I stock up. I thought to myself, why not create a deluxe version of the canned fish I’m obsessed with? Well, here it is!
For all the canned fish in tomato enthusiasts out there, this one’s for you! Tender, flaky fish, coated in a light flour crust and pan-fried until golden, accompanied by savoury, sweet and sour chunky tomato sauce.
Fish in Tomato Sauce
What does this Fish in Tomato Sauce taste like?
Fish in tomato sauce is deeply savoury, sweet and tangy. It’s made from fresh tomatoes, yellow capsicum so it’s wholesome as well as delicious. The sauce enhances the overall taste of fish, taking it to the next level. For a nice kick, you could also add some fresh chopped chillies or dried chilli flakes.
What type of fish should I use?
Although I opted for Blue-eye cod cutlets, this sauce complements most fish varieties. Choose a semi-firm fish that can hold their shape and texture when frying, such as Barramundi Halibut, Haddock or Tilapia. . You could also swap cutlets for boneless fish fillets or fry an entire fish.
Can I avoid frying my fish?
I pan-fried my fish cutlets using just enough oil to cover the base of the frying pan. This method is hassle-free, fast, and the most tasty. If you prefer, you can opt for healthier cooking methods such as baking, grilling / broiling, or steaming your fish. Either way, your fish will still be utterly delicious with the sauce. To Ido this, season your fish but skip the flour coating step.
What should I serve with Fish in Tomato Sauce?
This dish makes a wonderful and satisfying meal when served with steamed vegetables, salad, rice or pasta. Oh, and don’t forget to add the crisp white wine!
More amazing fish recipes to try:
Ingredients for Fish in Tomato Sauce
Fish – Although I opted for Blue-eye cod cutlets, this sauce complements most fish varieties. Choose a semi-firm fish that can hold their shape and texture when frying, such as Barramundi Halibut, Haddock or Tilapia. . You could also swap cutlets for boneless fish fillets or fry an entire fish.
Worcestershire sauce has a unique vinegary, sweet and savoury flavour that goes fantastic with meats and seafood.
Light soy sauce (or regular soy sauce) – Not to be mistaken with the dark or sweet soy sauce varieties, as these aren’t interchangeable.
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How to make Fish in Tomato Sauce
Step-by-step guide with photos
For the chunky tomato sauce – Heat oil in a deep frying pan over medium-high heat, then saute the garlic and onions for a minute. Add capsicum and tomatoes and continue to saute for 2 minutes, then pour in the water and bring to a boil.
Stir in tomato paste, ketchup, brown sugar, Worcestershire and soy sauce. Increase the heat to high to reduce the sauce until most of the liquid is gone, stir regularly until you’re left with a thick sauce. Have a taste of the sauce, then add salt and pepper to your liking.
Season the fish pieces all over with salt and pepper, then coat lightly with flour. Heat frying pan over medium-high heat, then pour enough to cover the base of the pan thinly. Fry fish for 3 to 4 minutes per side or until cooked through. The cooking time may vary because of the size and thickness of the fish. Top the fish with a generous serving of sauce.
I’ve used a third-party application to calculate the calories and nutritional information, so please use this as an approximate guide only.
Cooking measurements are in Australian standard spoon and cup measurements. For specific details and conversions, visit our Australian Cooking Measurements page.
I would love your feedback and support if you made this recipe. To do this, please rate this recipe and provide a comment by scrolling down this page or by clicking that green circle on the bottom left. An email address is required (for spam), but it won’t be published. I would also love to see your dish, so don’t forget to tag me on my Instagram account ‘3catsfoodie’
Cheers – Cat T
Fish in Tomato Sauce
Video
Ingredients
- 1 kg / 2.2lb fish cutlets (approx. 2cm / 0.8in thick) (NOTE 1)
- salt and pepper to season
- ¼ cup (35g / 1.3oz) cornflour or cornstarch
- vegetable oil for frying
FOR THE CHUNKY TOMATO SAUCE
- 1 tbsp olive oil
- 3 garlic cloves, minced
- 1 (175g / 6oz) yellow or red capsicum / bell pepper, diced
- 1 (100g / 3.5oz) small brown / yellow onion, diced
- 500gm / 1.1lb tomatoes, diced
- 1 cup water
- 2 tbsp tomato paste
- 2 tbsp ketchup
- 2 (30g / 1oz) tbsp packed brown sugar
- 2 tsp Worcestershire sauce (NOTE 2)
- 1 tbsp light soy sauce (NOTE 3)
- salt and pepper to taste
Instructions
- For the chunky tomato sauce – Heat oil in a deep frying pan over medium-high heat, then saute the garlic and onions for a minute. Add capsicum and tomatoes and continue to saute for 2 minutes, then pour in the water and bring to a boil. Stir in tomato paste, ketchup, brown sugar, Worcestershire and soy sauce. Increase the heat to high to reduce the sauce until most of the liquid is gone, stir regularly until you're left with a thick sauce. Have a taste of the sauce, then add salt and pepper to your liking.
- Season the fish pieces all over with salt and pepper, then coat lightly with flour. Heat frying pan over medium-high heat, then pour enough to cover the base of the pan thinly. Fry fish for 3 to 4 minutes per side or until cooked through. The cooking time may vary because of the size and thickness of the fish. Top the fish with a generous serving of sauce.
