Black Sea-Inspired Baked Fish with Tomato and Herb Salsa

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

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 recipe, 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.

Prep: 15 min Cook: 20 min Serves 4 Mediterranean cuisine 220 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Chef’s knives that make the prep fast → Best Chef's Knives for 2026: Top Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Bakeware & baking tools → Shop all kitchen tools →

Instructions

  1. 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.
  2. 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.
  3. Step 3: Spoon the tomato and herb salsa evenly over each fish fillet, covering the top layers.
  4. Step 4: Bake uncovered for 18-20 minutes until the fish is opaque and flakes easily with a fork.
  5. Step 5: Remove from oven, let rest for 2 minutes, then serve the fish topped with any extra salsa from the baking dish.

Related recipes