Fish in Tomato Sauce
Pan-fried fish served with tangy, savoury and chunky tomato sauce. This Fish in Tomato Sauce is wholesome and delicious!
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.
Notes
(NOTE 1) 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.
(NOTE 2) Worcestershire sauce has a unique vinegary, sweet and savoury flavour that goes fantastic with meats and seafood.
(NOTE 3) Light soy sauce (or regular soy sauce) - Not to be mistaken with the dark or sweet soy sauce varieties, as these aren't interchangeable.
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.
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Nutrition
Serving: 1 ServingCalories: 423kcalCarbohydrates: 20gProtein: 35gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 11gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 83mgSodium: 581mgPotassium: 848mgFiber: 2gSugar: 9gVitamin A: 265IUVitamin C: 65mgCalcium: 62mgIron: 2mg