From the Be Well Kitchen: Oven Roasted Fish Fillets with Tomatoes and Onions Recipe

Sadly, it’s becoming more difficult to eat fish these days. Despite being touted as a super healthy source of protein, fish is often exposed to many chemicals and toxins – not exactly what you want in your food!

That’s why we love Vital Choice – our go-to supplier of wild caught, flash frozen uncontaminated fish that is delivered on ice, directly to your home. Each piece of fish is individually wrapped and frozen and can be thawed in the fridge in a few hours.

Here’s an easy to prepare recipe I made the other night, it’s one of my favorite ways to cook fish.

Oven Baked Fish Fillets with Roasted Tomatoes and Onions (serves 4)

  • 4 firm white fish fillets, about 4 – 6 oz each
  • 1 onion peeled and sliced thinly
  • 1 punnet cherry tomatoes, about 2 cups
  • 2 large cloves garlic, peeled and thinly sliced
  • Salt and freshly ground black pepper
  • 1 teaspoon dried oregano
  • Juice of one lemon
  • 1 tablespoon of lemon zest, optional
  • Extra virgin olive oil, enough to coat the tomatoes and to drizzle over the fish


Preheat oven to 400 degrees.

In a large baking dish, toss together the tomatoes, onion slices and garlic with enough extra virgin olive to coat evenly.

Sprinkle with a little salt and freshly ground black pepper.

Roast in oven for about 10 – 15 minutes until the onions and tomatoes are soft.

Remove from oven.

Place fish fillets on top of the tomato, onion and garlic mix.

Drizzle lemon juice and extra virgin olive oil over the fish (useful hint – take a pastry brush and lightly brush the fish with extra virgin oil before drizzling with lemon juice).

Sprinkle with dried oregano, salt and pepper.

Bake until the fish is opaque throughout-about 10 – 15 minutes or more depending on the thickness of the fish.

Serve immediately.

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