Broiled Fish with Summer Grape Tomato Sauce Recipe

• 1 tbsp olive oil
• 6 cloves garlic, smashed or coarsely chopped
• 1 lb grape tomatoes, halved
• Salt and freshly ground black pepper, to taste
• 1/4 cup fresh chopped basil
• Olive oil spray or a light brushing of oil for broiling
• 4 pieces flounder fillets (about 7 oz each), or substitute tilapia or sole

1. Heat 1 tablespoon of olive oil in a large skillet over high heat until shimmering.
2. Add the smashed garlic and sauté briefly until it just begins to turn golden and becomes fragrant—about 30 to 60 seconds. Watch carefully so it does not burn.
3. Add the halved grape tomatoes, season with salt and freshly ground black pepper, then reduce the heat to low. Stir to combine so the garlic and oil coat the tomatoes.
4. Let the tomatoes simmer gently for about 15 minutes, stirring occasionally, until they begin to break down and release their juices. Stir in the fresh chopped basil and cook for another 3–5 minutes to meld the flavors.
5. While the sauce simmers, preheat your broiler or grill to medium-high. Pat the fish fillets dry, season both sides with salt and pepper, and lightly spray or brush with oil.
6. Broil or grill the fillets for 3–6 minutes per side depending on thickness, until the fish is opaque and flakes easily with a fork. Cooking times vary by fish type and thickness—aim for an internal temperature around 145°F (63°C) if using a thermometer.
7. Transfer the cooked fish to plates and spoon the warm grape tomato sauce over each fillet. Serve immediately.

Final Note:

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Serving: 1/4 recipe

Calories: 252.9 kcal

Carbohydrates: 9.6 g • Protein: 38 g • Fat: 5.8 g

Sodium: 164.5 mg • Fiber: 0.2 g

Tips, Variations & Serving Suggestions

This bright tomato sauce is versatile and forgiving—use it over pasta, orzo, steamed vegetables, or roasted potatoes. For a heartier plate, toss the warm sauce with cooked whole-wheat pasta and serve the fish on top. The recipe is naturally gluten-free when served with rice or quinoa.

Tips for Best Results

• Use ripe, sweet grape tomatoes for the best flavor; they break down quickly and create a glossy, fresh sauce.
• Keep an eye on the garlic when sautéing—garlic can go from golden to bitter very quickly.
• If your tomatoes are especially acidic, a pinch of sugar or a drizzle of balsamic vinegar (optional) can balance the acidity.
• To speed things up, you can halve the simmer time by covering the pan briefly to help the tomatoes break down faster.

Variations

• Swap flounder for tilapia, sole, cod, or a firm white fish you prefer.
• Add a handful of baby spinach or arugula to the sauce at the end for extra greens.
• For a touch of heat, stir in crushed red pepper flakes or a dash of hot sauce.

Storage

Store any leftover tomato sauce in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove and add a splash of water if it has thickened. Cooked fish is best eaten the same day but can be refrigerated for one day and gently reheated; texture will be firmer after reheating.

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