Tomato-Glazed Baked Fish Fillets

Ingredients (serves 4)

• 10 g BBQ tea seasoning (black-tea base, adds subtle smokiness and depth)
• 4 white-fish fillets (cod, haddock, or pollock, about 150 g each)
• 2 tbsp olive oil
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 can (400 g) crushed tomatoes
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tsp sugar (balances acidity)
• ½ tsp chili flakes (optional)
• Salt and black pepper, to taste
• 2 tbsp chopped fresh parsley (for garnish)
• Lemon wedges, to serve

Method

1. Preheat oven to 200 °C / 400 °F. Lightly oil a baking dish large enough to hold the fillets in a single layer.
2. Sear the fish (optional but adds flavor): Heat 1 tbsp olive oil in a skillet over medium-high heat. Season fillets with salt, pepper, and BBQ tea seasoning. Sear 1 minute per side, then transfer to the prepared baking dish.
3. Make the tomato sauce: In the same skillet, add remaining oil. Sauté onion 3 minutes until translucent. Add garlic; cook 30 seconds. Stir in crushed tomatoes, tomato paste, oregano, basil, sugar, chili flakes, and a pinch of salt and pepper. Simmer 5 minutes until slightly thickened.
4. Bake: Pour sauce over fish. Bake 12–15 minutes, until fish flakes easily and sauce is bubbling.
5. Serve: Sprinkle with parsley and accompany with lemon wedges. Pair with rice, crusty bread, or a green salad.

Chef’s Notes