12 Tishrei 5782 / Saturday, September 18, 2021 | Torah Reading: Ha'azinu
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Oven-Baked Fish Fillet    

Oven-Baked Fish Fillet

A simple, quick recipe for fish fillets baked in the oven. The result: a healthy, indulgent dish with the taste of home!


Prep time: 20 minutes

Bake time: 25 minutes

Total time: 45 minutes

Level of Difficulty: Easy

Kashrut Type: Parve


A simple recipe for fish fillets baked in the oven. If you work methodically, you will need about 45 minutes for preparation and baking. The result: a healthy, indulgent dish with the taste of home!


It's important to eat fish every now and then, certainly if you like fish, because it's healthy. There's nothing like fish patties or a spicy fish dish, but sometimes you crave something simple, quick, and not fried.


Here comes the benefit of fish fillets, which is a readily available and inexpensive commodity that comes ready for use in thin slices that cook quickly. Technically, you can just toss olive oil (a lot), season with salt, garlic, paprika, and whatever you like, and pop in the oven - that will work, too.

But if you want something with the taste of home, then the simple recipe in front of you offers just that and without a big deal - simple preparation, no messy dishes, and you can start eating in less than three-quarters of an hour.

Most types of fish that are in fillet form will fit this recipe, except maybe salmon. Tilapia, carp, and Nile Princess fillets are generally easy to find, and all three are suitable.


If the fillets are frozen, they need to defrost beforehand in the refrigerator. Otherwise, put the entire package of fillets into a pan filled with water - this will greatly speed up the thawing process. If the fillets are thawed out beforehand, it is recommended to soak them in lemon juice (or water with vinegar - a teaspoon of vinegar for every cup of water) for half an hour or me (up to 24 hours). It refines the flavors of the fish and its scent.


Recipe is for 4 servings

4 pieces / 600g fish fillets (Tilapia, Carp, Nile Princess, Pollock)

1 medium onion

2 red peppers, cut into thin, short slices

4 ripe and juicy tomatoes, cut into slices

6 tablespoons tomato paste, diluted in a little water

5 garlic cloves, cut into halves

1/2 bunch of parsley, chopped

1/2 bunch of coriander, chopped

Olive oil

Salt and pepper to taste




1. Preheat oven to 200ºF/90ºC (#1 on Israeli ovens).

2. Chop and fry the onion until golden over medium heat.

3. While the onions are frying, cut and add (in this order):

  1. Peppers

  2. Garlic cloves

  3. Roughly sliced tomatoes

  4. Salt and pepper

  5. Tomato paste


4. Cover and cook for about 10 minutes. While you can add a little water if needed, the result should be relatively thick because the vegetables and fillets will release liquids while baking.


5. Arrange the fillets tightly, skin side up, in a baking dish. Pour the sauce over the fillets until they are partially covered. Garnish with the chopped parsley and coriander.

6. Put in the oven for 20-25 minutes. Remove and serve with challah or good bread and tahini. This dish can also be served with rice, mashed potatoes, or burgul to absorb the sauce.


Bon appétit!


* * *

Keren Agam, owner of the blog Married to Baking, conducts kitchen baking workshops in Jaffa, develops recipes for commercial companies, writes for sites such as Mako, and specializes in quality home baking. Kern's recipes are never complicated or too expensive, and she is a self-proclaiming lover of baking shortcuts.

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