Black Sea-Inspired Baked Fish with Tomato and Herb Salsa
A tender white fish baked with a vibrant tomato and fresh herb salsa, reflecting the coastal flavors of the Black Sea region. This mediterranean-inspired seafood (mediterranean) ready in about 35 minutes pairs ripe tomatoes, red onion, fresh dill for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 fillets (6 oz each) white fish fillets (e.g., cod or haddock)
- 3 medium, diced ripe tomatoes
- 1 small, finely chopped red onion
- 2 tbsp chopped fresh dill
- 2 tbsp chopped fresh parsley
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 2 minced garlic cloves
- 1 tsp salt
- 1/2 tsp black pepper
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Preheat oven to 375°F. Place 4 white fish fillets (6 oz each) in a lightly oiled baking dish and season with 1/2 tsp salt and 1/4 tsp black pepper.
- Step 2: In a bowl, combine 3 diced ripe tomatoes, 1 small finely chopped red onion, 2 tbsp chopped fresh dill, 2 tbsp chopped fresh parsley, 3 tbsp olive oil, 2 tbsp lemon juice, 2 minced garlic cloves, 1/2 tsp salt, and 1/4 tsp black pepper. Stir gently to create a fresh salsa.
- Step 3: Spoon the tomato and herb salsa evenly over each fish fillet, covering the top layers.
- Step 4: Bake uncovered for 18-20 minutes until the fish is opaque and flakes easily with a fork.
- Step 5: Remove from oven, let rest for 2 minutes, then serve the fish topped with any extra salsa from the baking dish.
Frequently asked questions
How long does Black Sea-Inspired Baked Fish with Tomato and Herb Salsa take to make?
Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Black Sea-Inspired Baked Fish with Tomato and Herb Salsa?
Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.
Can I substitute ingredients in Black Sea-Inspired Baked Fish with Tomato and Herb Salsa?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Black Sea-Inspired Baked Fish with Tomato and Herb Salsa for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Black Sea-Inspired Baked Fish with Tomato and Herb Salsa?
Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
